strength training routines

lindseymariep

I need to incorporate strength training into my weekly workouts but am stuck on what to do besides all the leg machines and dumbells. I also do squats and lunges but I need an exact routine I could do!

Does anybody have routines they can share?! Please and thank you!

russelljclarke

You could try a calisthenics program

heatherhicksfakih

Some of the best routines are with oxygen magazine. I love them. They are pretty easy, you can make them as hard as you want. The website is www.oxygenmag.com

DCBourgeois

Try P-90-X Great program, you can find it cheap on ebay or Amazon.com. 12 DVDs which incorporate a wide variety of lifting, stretching and great cardio

ArroganceInStep

What are you looking to gain from strength training? Answering that question will go a long way in terms of narrowing down your selection.

editara13

This is my everyday routine. Hope it helps .....
http://www.myfitnesspal.com/blog/editara13/view/my-workout-routine-137644


Created by MyFitnessPal.com - Free Weight Loss Tools

rachpiper720

bodyrock.tv its a free blog with mostly body weight routines. 12 minutes will give you a killer workout!

lindseymariep

What are you looking to gain from strength training? Answering that question will go a long way in terms of narrowing down your selection.

I'm working on losing fat so I want to gain lean muscle mass to replace it. My main focus is toning my thighs and stomach. I also have little-to-no upper body strength and tend to ignore this area because my legs need the most work.

Thanks for all the suggestions! Can't wait to check them out

AlsDonkBoxSquat

hit up bodybuilding.com for some ideas

aneumany

bodybuilding.com!

ninerbuff

If you're in a gym, get a trainer. If not, bodybuilding.com has good routines.

sherrisloan

If you have a iphone try ipersonal trainer. I think I paid 1.99, but well worth it.

kelseytanking

Bump!

thebunnies

i LOVE and swear by Nike Training Camp application for iPhone (and on youtube).. they have awesome, easy-to-follow workouts. and it's a FREE app! can't get better than that.

TerraGirl17

This is a quick one you can do at home in 20 mins, my trainer gave it to me.
15 lunges alternating between legs, 20 jumping jacks, 15 push-ups, 15 burpees, 20 prisoner squats, 15 mountain climbers.
keep running through the routine, when 20 mins is up your done!!

BeSexy

I happen to love ChaLEAN Extreme !!!

nokittyno

You could do a 3 day Split

Monday - Back/Biceps/Abs
Tuesday - Off(or Cardio)
Wednesday - Chest/Shoulders/Triceps
Thursday - Cardio(or off, you choose)
Friday - Legs
Saturday - Off(or cardio - customize to what you want)
Sunday - OFF

Workout 1 Option (Back/Biceps)
Dead Lifts(barbell. somewhere I saw an animation for dumbbells)
Barbell Row(or dumbbell, bent over a bench of some sort)
Hyper/Roman Extensions
Of course Lat machine, or true variation of wide, regular, pull ups.
Chin ups for more bicep
of course Curls, curls.. isolations like - Concentration curl.. blah blah..lol


#2
Chest/Shoulders/Tris (you dont have to so ALL of these at ONCE, just options)

Chest
Flat Bench Press, Barbell(or Dumbbells if you have no spotter.rack) (choose your own set of reps/sets, be it 3x8, or 5x6.. W/e)
Incline Bench Press(Barbell/Dumbbell)
Decline Bench Press(B/D)
Chest Fly's, Dumbbell (swap days with an incline and flat) OR - DO some Cable Fly's, incooperate once in a while Cable Cross-overs?
Or do basics
Push Ups, Dips

Shoulders
Over head press(barbell)
Seated, Military Press (Barbell/Dumbbell)
Bent Over Flys(not fully over, that would be more back..)
Shrugs, (barbell..Dumbbell.. Weight plate even)

Triceps
Kickbacks, Dumbbell
Face Pulls
Dips
Close Grip Bench Press(barbell)
Skull Crushers
Body weight dips off an incline platform

#3

Legs
Back Squat(barbell)
Front squat(barbell)
Goblet Squat(Kettlebell or awkwardly held Dumbbell..lol)
Body weight squat
Leg Extensions
Leg Curls
Calf raises, be it barbell on legs - seated, holding dumbbell.. Body weight whatever
Lunges? Froggy jumps.. Lmao, like.. in a wide stance position where you leap like a frog across an open area - at the end of a workout your legs are like jelly.. and of course machine based stuff.. Leg Presses, hack Squats.. etc


Now I am not saying do these as stated, do what you want and what works for you(rep range, sets .. lbs, order) I like doing compound movements such as Bench Press, or Squats before isolations like alternating curls or whatever.. so I don't fatigue too early. ..all I can think of now.. It's kind of like an open map to follow whatever path or route you want..

And of course http://forum.bodybuilding.com/forumdisplay.php?f=9 for exercises and equipm, nutrition etc

AggieCass09

i'm reading New Rules of Lifting for Women right now and i LOVE the routines in there! I've done P90X before and have worked with a trainer but after the first work out (work out A in the book) on Saturday i'm STILL sore!!! Holy Cow this is a KILLLER work out!

i wrote a blog on my first work out: http://www.myfitnesspal.com/blog/AggieCass09/view/lifting-like-a-man-139472

ArroganceInStep

I like p90x myself, and bodybuilding.com is great. Also consider these sites:

http://www.twohundredsquats.com/
http://www.twohundredsitups.com/
http://www.onefiftydips.com/
http://hundredpushups.com/
http://www.twentyfivepullups.com/ (should be out soon)

I think it's a very well laid out set of programs for improving performance with body weight exercises. If you can get through all of those, I daresay that would be a phenomenal start.

rsqsquad05

Try P-90-X Great program, you can find it cheap on ebay or Amazon.com. 12 DVDs which incorporate a wide variety of lifting, stretching and great cardio

I have noticed a huge difference in muscle gain in just 30 days of P90X. It's tough but I love the results!!! ...and Tony is right when he says you will get better at it. I went from doing no pull ups to 10!