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Strength Training Routine?

PenguinPrincess
PenguinPrincess Posts: 101
edited December 2024 in Fitness and Exercise
I need help coming up with a strength training routine. I know NOTHING about it. I just bought a 40 lb dumbbell set to start and I looked up some exercises, but I'm having trouble forming a routine to follow. I didn't think you were supposed to work out the same muscles everyday when strength training. In all honesty, I'm clueless here. Any suggestions will be greatly appreciated.

Replies

  • gazerofthestars
    gazerofthestars Posts: 255 Member
    Hey there.

    Dumbbells are great for strength training. You should look up bodybuilding.com they have some great programs over there that use dumbbells. A typical program would hit the each of the major body parts (Shoulders, Arms, Chest, Abs, Legs) once a week.

    Start with the compound moves on a split routine 3 or 4 days a week. Don't forget to train for your lower body and abs too. Incorporate body-weight exercises as much as possible (Pushups, Diagonal Pushups, Dips, Burpees, Lunges, Squats - they're all great).

    All the best!
  • grendella
    grendella Posts: 158 Member
    squats
    deadlifts
    military presses
    bench presses
    chin ups
    push ups

    i do 5 sets of 5 for each group.
  • grendella
    grendella Posts: 158 Member
    not all on the same day, obviously
  • teagin2002
    teagin2002 Posts: 1,900 Member
    Check out these websites they can help you set up a healthy routine you can stick with :)
    Here are a few website I use:
    For nutrition:
    http://body-improvements.com/resources/eat/
    http://www.scoop.it/t/fitness-and-diet-on-the-cutting-edge
    http://www.t-nation.com/
    http://www.gasparinutrition.co.uk/nutrition-recipes-desserts-99.html
    I love Matt's blog:
    http://www.gasparinutrition.co.uk/196.html
    http://www.thegraciouspantry.com/what-is-clean-eating/
    http://www.precisionnutrition.com/intermittent-fasting
    Exercise:
    Here are the sites I use:
    HIIT (high intensity interval training):
    http://www.exrx.net/FatLoss/HIITvsET.html
    Instructions for HIIT for running are on the site, these are instruction for HIIT on stationary bike:
    HIIT with stationary bike start out with a 5min warm up @ tension 5. Then do 30sec @ tension 20, then 1 min @ tension 5 and repeat this for 15 to 20 min. Then bring back the tension to 5 for another 5 to 10 min cool down.
    For lifting:
    http://www.myfitnesspal.com/topics/show/373801-two-day-full-body-strength-training-routine

    Lifting Heavy is lifting as much as you can to where you can complete no more than 12 to 15 with a but of a struggle.

    If you are concerned about bulking, you can put yourmind at ease because as women we do not have the testastirone to bulk, if you want to decrease your body fat % you will want to eat at a deficit, a good formula is BMR @ your activity level - 400.
    For me for instance my BMR @ light activity is 2024 cals. Following the formula 2024 - 400 = 1624 cals

    If you belong to a gym, I would recomend starting on the machines with the goal of lifting as much as I can for no more than 15 reps with a struggle for 3 sets till I got more uccustomed to lifting. If you are not sure of something ask don't risk injury :)

    You will find a great deal of information on the provided sites explaining why lifting heavy is neccassary and why as women we will not bulk up as well. Good luck beautiful!!
  • Helloitsdan
    Helloitsdan Posts: 5,564 Member
    squats
    deadlifts
    military presses
    bench presses
    chin ups
    push ups

    i do 5 sets of 5 for each group.

    This always!

    Stronglifts 5x5 or Starting strength.
    If you see "Isolation" on any of your books or DVDs do some cardio by running away from said DVDs.
  • cheddle
    cheddle Posts: 102 Member
    squats
    deadlifts
    military presses
    bench presses
    chin ups
    push ups

    i do 5 sets of 5 for each group.

    This always!

    Stronglifts 5x5 or Starting strength.
    If you see "Isolation" on any of your books or DVDs do some cardio by running away from said DVDs.

    ^ +1

    You could spend a life time researching the topic of this thread, and some have... and the gernal conclusion of often very simple... 5x5 compound lifts
  • nick1109
    nick1109 Posts: 174 Member
    squats
    deadlifts
    military presses
    bench presses
    chin ups
    push ups

    i do 5 sets of 5 for each group.

    This always!

    Stronglifts 5x5 or Starting strength.
    If you see "Isolation" on any of your books or DVDs do some cardio by running away from said DVDs.

    ^ +1

    You could spend a life time researching the topic of this thread, and some have... and the gernal conclusion of often very simple... 5x5 compound lifts

    Agreed
This discussion has been closed.

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