Ladies...What Weight Do You Lift?

Tasha_Star

Just tryin to get an idea of how heavy/how many reps you lift for each muscle group...free weights and machines...

Me:
Biceps - Free 3x15 @10s lbs, Machine 3x15 @40lbs
Triceps - Free 3x15 @10s lbs, Machine 3x15 @50lbs
Back - Machine 3x12-15 @45-80lbs
Chest - Free 3x12 @15s lbs, Bar 3x12 @45-55, Machine 3x12 @50
Sqats - Free bar 3x8 @135 lbs (wth warm up set)
Quads - Machine 3x12 @ 50 lbs
Hamstrings - Machine 3x12 @ 50 lbs

Those are slightly rough and im increasing all the time...but thats an outline!

amccrazgrl

If your aren't a member you should join Bodybuilidng.com and look at the ladies forums, a lot of heavy lifters.
Let's see how many I can think of off the top my head. Right now I'm on week 3 of Jamie Eason's Live Fit.
Sometimes I wish there was a weight in between. My shoulders are my weak point.

Bicep curl
Barbell 30lbs 10 reps
Dumbbell Alternating 10lbs at 10 reps

Triceps
Front Raise 5lbs 10 reps
Side Raise 10lbs 10 reps
Kickbacks 10lbs 10 reps

Cable Row 40-50lbs (can't remember) 10 reps

Smith Machine squat 55lbs (bar weight included) 10 reps

Sled Leg Press 90lbs 10 reps

DB Press 15lbs 10 reps

InvictusPheonix

Me:
Biceps - Free 3x15 @25lbs or 3x10@30
Triceps - full body hanging dips
Back (bent over rows using dumb bells) - 3x15@35lbs
Chest - 15 inclined pushups
Leg press- 3x10@360lbs
Quads - Machine 3x12 @ 110 lbs
Hamstrings - Machine 3x12 @ 90 lbs

just a rough outline (copying your exercises)

i heavy weights

MaggieMay131

I don't have a set "routine" cause I go to classes. But usually I lift heavy weights, low reps. You've got a great squat going!

Some of my max (one rep) lifts (all using a barbell):
Deadlift: 220 lbs
Back squat: 140 lbs
Front squat: 130 lbs
Shoulder press: 80 lbs
Snatch: 95 lbs
Power clean: 110 lbs
Overhead squat (5 reps): 105 lbs

Sorry if that wasn't exactly what you were looking for... but I rarely do more than 5-8 reps at a time at heavier weights. For more cardio workouts, I'll incorporate somewhat lighter weights (60-70% of those weights above) and do more reps with other things.

Sp1nGoddess

body weight push ups 3 x 10
shoulder presses 12.5
bicep curls 15
dead lifts 25 3 x 12
squats 25 3 x 12
body weight single leg squats
back rows on the bench 25 pounds 3 x 12

I don't like to do machines, but stick to basic moves.

Poison5119

15lbs for biceps
15 for triceps
60-65 on quads and hams
160 for calves
110-115 for leg press machine
65+ for the ab machine
40-50 for everything shoulders/back
55 for hip adductor machine
55 for hip abductor machine

*all of these at 10-12 reps/2 sets depending on how much energy I have

I would love to bump up but for some reason, every time I get into the progression on a regular basis, something interrupts me for a few days and completely deflates the efforts to get to higher weights so that when I start up again, I'm still stuck at these weights.
I forgive myself because I am 49 and not getting any younger. This may be natures way of saying "You're fine where you are, lady!"

Troll

Just tryin to get an idea of how heavy/how many reps you lift for each muscle group...free weights and machines...

Me:
Biceps - Free 3x15 @10s lbs, Machine 3x15 @40lbs
Triceps - Free 3x15 @10s lbs, Machine 3x15 @50lbs
Back - Machine 3x12-15 @45-80lbs
Chest - Free 3x12 @15s lbs, Bar 3x12 @45-55, Machine 3x12 @50
Sqats - Free bar 3x8 @135 lbs (wth warm up set)
Quads - Machine 3x12 @ 50 lbs
Hamstrings - Machine 3x12 @ 50 lbs


Those are slightly rough and im increasing all the time...but thats an outline!

Biceps - Free 5x5 @40lbs
Triceps Free 3x12 @ 20lbs
Back (lawnmowers/back flys) Free - 3x15 @ 60lbs
Chest 5x10 @ 115lbs
Squats 3x10 @ 185lbs
Quads (leg extensions) 5x10 @90lbs
Hams (leg curls) 5x10 @85lbs

I don't have access to machines

coyoteo

Wow you all are doing great! I'm still learning how the heck to use my bowflex, so currently there are 3ish things I am working on. I do 150 pound lateral pull-downs (3 sets of 6-10), 70 pound resisted crunches (2 sets of 10-12) and 70 pound resisted twists (2 sets of 10-12). I know, I need to add more to this, still just learning.

sara1923

Bicep curls - Free 4x20lbs
Military Presses- Free 4x20lbs
Tricep extensions - Free 4x15lbs
Squats - Free 4x185lbs (including weight of bar)
Deadlifts Free 4x65lbs(including weight of bar)

I dont use machines

maryjay51

Biceps - Free 3x15 @22.5 lbs,
Triceps - Free 3x15 @30 lbs, Machine 3x15 @110lbs
Back - Machine 3x15 @200lbs
Chest - Free 3x12 @15s lbs, Bar 3x12 @135lbs
Deadlifts - 220lbs 3x10
Leg press - 3x12 @ 475lbs
Leg extension - 3x12 @90lbs
Leg curl - 3x12 @90lbs
HIp abduction - 3x15 @ 170lbs
Hip adduction - 3x15 @ 270lbs
Hyperextension bench - 3x10 using a 45lb flat plate
Lat Pull Down - 3x12 @ 90 and 100lbs
Lat Row - 3x12 @ 100/110/120lbs
Pec Deck machine - 3x12 @ 100lbs
Shoulder press - free weights 3x12 @ 20/25lbs ..machine 3x10 at 40/50lbs

DizzyLinds

Anyone use kilograms as measurment!?

hungryPHATbunny

Hi ladies, when you say for example, @ 20 lbs for biceps, do you mean you are lifting for example a dumbbell on either side of 10 lbs or 20lbs on each side?

Sidesteal

....waiting for snookums and Ebby

Megdonald1

If your aren't a member you should join Bodybuilidng.com and look at the ladies forums, a lot of heavy lifters.
Let's see how many I can think of off the top my head. Right now I'm on week 3 of Jamie Eason's Live Fit.
Sometimes I wish there was a weight in between. My shoulders are my weak point.

Bicep curl
Barbell 30lbs 10 reps
Dumbbell Alternating 10lbs at 10 reps

Triceps
Front Raise 5lbs 10 reps
Side Raise 10lbs 10 reps
Kickbacks 10lbs 10 reps

Cable Row 40-50lbs (can't remember) 10 reps

Smith Machine squat 55lbs (bar weight included) 10 reps

Sled Leg Press 90lbs 10 reps

DB Press 15lbs 10 reps

I am doing the SAME program and I am on week 3 too!! I like it a lot. It gives me a good idea of what I am doing and how far I've come.

carrie_eggo

Squat 105lb 6-8 x 3
Deadlift 125/130lb 6-8 x 3
Bench Press 70lbs 8 x 3
Military Press 45lbs 8 x 3
Split squat and static lunge 20-25lb dumbbells 8 X 3
Dumbbell rows 25lbs 8 x 3
Push-ups (manly style) 3 sets of 10
Chin-ups (in the doorway--I stand on the floor--so assisted) AMRAP - usually 4
Bench dips with usually 5lb plate on my stomach 8 x 3

badgerbadger1

I've only been lifting for 4 weeks.

Barbell Squat: 90 lbs
Barbell Deadlift: 105 lbs
Bench: (just started last workout) 55lbs

Monday I switch to Stronglifts 5x5 so I'll be working exclusively with the barbell.

MotorCityFemmeFatale

My routine:

Day 1:
Chest/Biceps 3@8
Bench, DB Flies, Straight-Arm Dumbbell Pullover, EZ Bar Curl, Concentrated Curl, Hammer Curl
30 min on treadmill

Day 2:
Abs 3@25
Crunches, Reverse Crunches, Oblique Crunches
30-45 min on treadmill

Day 3:
Back/Triceps 3@8
Deadlift, Bent Over BB Rows, One Arm Long Bar Rows, Skull Crushers, Overhead extension, Dips
30 min on treadmill

Day 4:
Abs 3@25
Crunches, Reverse Crunches, Oblique Crunches
30-45 min on treadmill

Day 5:
Legs/Shoulders 3@8
Squats, Straight Leg Dedlifts, Leg Extensions, Lying Leg Curls, Standing DB Calf Raise, Seated Calf Raise, Seated Barbell Military Press, Seated DB Press, Lat Raises

The actual weight I lift is irrelavant. I never go under 4 reps and never over 8 (unless I am doing a widow maker routine, but I digress) I try to bump the weights or reps every go round. The 2.5lb plate is my best friend. When I easily hit rep 8 on any given day during the last set, I did not lift as heavy as I should My last rep should be very difficult.

jetscreaminagain

I don't do much in the way of isolation (biceps curls or triceps extensions) any more.

My incline dumbell bench press recently was 2 25's 3 sets of 6.
Last time I did regular squats it was 3 sets of 10 at 165 pounds but my program has rotated away from them for a bit
I do back extensions while holding 30 pounds
I do single leg squats with two dumbells of 30 pounds each
Step ups were two dumbells of 40 pounds each
Wide grip lat pulldowns are at 100 pounds now
last shoulder press (also not currently in my program, the plan has me doing snatches instead) was 25 or 30 pound dumbells at 2 sets of 10.
When I do push ups, I raise my feet on a step and can do 12.
My last deadlift (without a row in it which I do at 75#s) was wide grip and on a box and it was getting to 105#s if I remember correctly.

My weight assist on pull ups is less than the weight assist the Warden of the facility where I work uses. Soon there will be no weight assist, by golly.


But. It doesn't matter what I or anyone else lifts as compared to what you lift Are you pushing yourself to where you really struggle to get your last couple of reps out? Then your weights are rockstar. Even if they're less or more than anyone else's.

Bentley2718

Everything is in sets of 12/10/8, values listed are weights in pounds, and always changing based on how I'm feeling that day, and increasing over time.

Bicep curls - barbell 40/40/40 (so close to 50, but not consistently, I should just rack my own weights so I can do 45s)
Hammer curls - dumbbells 15/20/20
Triceps - (overhead press, single dumbbell) 25/25/30, machine 50/50/60
Back (seated row) - Machine 60/75/75 (I think)
Chest (press) - dumbbells 30/30/35
Chest (fly) - dumbbells 15/15/15 (so close to 20, but not there consistently)
Leg press - 180/180/200 (I think)
Leg extensions - can't remember right now
Hamstrings (leg curls, one leg at a time, otherwise one leg gets lazy)- 20/30/30
Hip abduction - 120/120/130 *

* I don't do hip adduction since I do this constantly in pole. I actually do the abduction to balance this out.

TrophyWifeSass

I'm 5' 9" weight 154 and am 42 years old. Started this new love about 3 months ago.

Barbell Squat: 145 lbs
Barbell Deadlift: 115 lbs
Bench: 85 lbs
Seated Row: 70 lbs
Lat Pull Down: 85 lbs

So close to an unassisted pull-up I can taste it.

Sublog

In.. Also waiting for Ebby

Loving the women squatting and deadlifting..

@MaggieMay131 - impressive numbers.