STRENGTH TRAINING ROUTINE

nz_deevaa

I do 'StrongLifts 5x5' twice a week and I work out with a PT doing only strength training once a week.

Plus I do a 'group training class' once a week.

I warm-up on a stationary bike for 15 - 20mins then lift, then I do a slow walk on the treadmill for 10mins or so to cool down, I'm at the gym just under an hour.

StrongLifts is good because it focuses on 5 compound lifts.

AnnaYESiCANdoIT

thanks for the info

capnwo85

[/quote]

Not sure if you read my comment stating that I have a beginner female friend who is doing this exact routine..
[/quote]

No I didn't. I'm happy for her, but not everyone will/should start off like that.

I still think thats alot for a beginner, I would think stronglifts or starting strength would be the much clearer and easier route to start off with. Not a brotastic 5 day split.

Rae6503

http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary

Day 1:
Squats
Bench
Bent over rows.

Day 2:
Squats
Over head press
Deadlifts

Repeat.

ster81

Not sure if you read my comment stating that I have a beginner female friend who is doing this exact routine..
[/quote]

No I didn't. I'm happy for her, but not everyone will/should start off like that.

I still think thats alot for a beginner, I would think stronglifts or starting strength would be the much clearer and easier route to start off with. Not a brotastic 5 day split.
[/quote]
You're underestimating the power of women... Plus it's a 4 day split :P and not 5.

mustgetmuscles1

I will just throw my routine out there since it is a little different. My workouts are usually around 80-90 minutes including cardio and warm up.

Monday- Chest and arms
warm up with rotator cuff exercises
3x8 incline dumbbell press
3x8 chest press
3x10 cable flies
3x8 dips
3x10 tricep rope pull downs
3x10 bicep dumbbell curls
20 minutes of cardio

Tuesday-Legs
10 minutes of rowing machine
10 minutes of abs
4x10 Squats
4x15 Leg press
4x10 leg curls
3x15 calf lifts

Wednesday-Rest

Thursday-Back and Shoulders
Warm up with rotator cuff exercises
3x10 wide grip lat pull downs
3x10 Cable rows
3x10 rear delt flies
3x10 close grip lat pull downs
3x10 military press
3x10 side lateral shoulder raises
20 minutes of cardio

Friday-Full body with my wife
2x20 Abs-crunches, weighted oblique twists, planks (2 sets to failure)
3x10 pull ups
3x10 incline dumbell press
3x dips to failure
3x dumbbell curls
3x tricep extensions
3x leg press machine
20 minutes of cardio

Sat and Sun-play hard and chores

capnwo85

Not sure if you read my comment stating that I have a beginner female friend who is doing this exact routine..

No I didn't. I'm happy for her, but not everyone will/should start off like that.

I still think thats alot for a beginner, I would think stronglifts or starting strength would be the much clearer and easier route to start off with. Not a brotastic 5 day split.
[/quote]
You're underestimating the power of women... Plus it's a 4 day split :P and not 5.
[/quote]

I'd give that advice for men or women.
She looks pretty strong.

ster81

Not sure if you read my comment stating that I have a beginner female friend who is doing this exact routine..

No I didn't. I'm happy for her, but not everyone will/should start off like that.

I still think thats alot for a beginner, I would think stronglifts or starting strength would be the much clearer and easier route to start off with. Not a brotastic 5 day split.

You're underestimating the power of women... Plus it's a 4 day split :P and not 5.
[/quote]

I'd give that advice for men or women.
She looks pretty strong.

[/quote]
Come to think if it, maybe you should follow this routine... She's able to bench her own weight after following this.

Jersey_Devil

For me, I'll add a few exercises to any day and maybe 10-15 minutes top of HIIT. (lately with jump rope) i make sure to put bi and tri in there but i am constantly changing that up.

Day 1- back squat, incline bench press, mb reverse crunch, weighted back extensions
Day 2- BB clean shrug, BB or DB RDL, BB military press, pull-ups
Day 3- Bench press, front or box squat, front plank, alt super mans
Day 4- Deadlift, SB hamstring curl, BB upright row, low cable row

littlepinkhearts

I will just throw my routine out there since it is a little different. My workouts are usually around 80-90 minutes including cardio and warm up.

Monday- Chest and arms
warm up with rotator cuff exercises
3x8 incline dumbbell press
3x8 chest press
3x10 cable flies
3x8 dips
3x10 tricep rope pull downs
3x10 bicep dumbbell curls
20 minutes of cardio

Tuesday-Legs
10 minutes of rowing machine
10 minutes of abs
4x10 Squats
4x15 Leg press
4x10 leg curls
3x15 calf lifts

Wednesday-Rest

Thursday-Back and Shoulders
Warm up with rotator cuff exercises
3x10 wide grip lat pull downs
3x10 Cable rows
3x10 rear delt flies
3x10 close grip lat pull downs
3x10 military press
3x10 side lateral shoulder raises
20 minutes of cardio

Friday-Full body with my wife
2x20 Abs-crunches, weighted oblique twists, planks (2 sets to failure)
3x10 pull ups
3x10 incline dumbell press
3x dips to failure
3x dumbbell curls
3x tricep extensions
3x leg press machine
20 minutes of cardio

Sat and Sun-play hard and chores

Just curious if there is a particular benefit to doing cardio immediately after your lifting or is this merely because you enjoy it?

Mercenary1914

cardio after lift is for fat cutting..your glycogen level is higher after lift...so you reach fat burns when you do cardio after lifts

mustgetmuscles1

Just curious if there is a particular benefit to doing cardio immediately after your lifting or is this merely because you enjoy it?

I enjoy it but I am also doing it because I am cutting body fat. Once I start trying to gain weight I may cut back on it. I also like to do a lot of hiking and mountain biking and need pretty good cardio to enjoy those things.

littlepinkhearts

wowww I think I could almost be in heaven doing weight-lifting then going for a good jog...definately liking it :happy:

Jules2Be

Not sure if you read my comment stating that I have a beginner female friend who is doing this exact routine..

No I didn't. I'm happy for her, but not everyone will/should start off like that.

I still think thats alot for a beginner, I would think stronglifts or starting strength would be the much clearer and easier route to start off with. Not a brotastic 5 day split.

why are you being so obnoxious???


I happen to think these workouts look fantastic... you act like we are going to turn into competitive female body builders...UGH

capnwo85

Always trust people with SUPERMAN tattoos.

aproc

You can find some routines on bodybuilding.com

I usually split mine up like
Sunday: Back/bicep
Monday: Chest/tricep
Tuesday: Hamstrings
Wednesday:Shoulders/abs
Thursday: Arms
Friday: Quads
Saturday: Rest

When I first started weights I was doing two upper body and two lower body days a week.

Rae6503

Not to offend anyone (as I'm not sure what is going on, and who is saying what, since people aren't quoting correctly) but I'm guessing that this woman does not train naturally. Additionally, that is not the desired physique of your average female weight liter.

Rae6503

Additionally, it's a good idea for true beginners to strength training to start with an simple basic full body program consisting of compound lifts 2-3 times a week. The compound lifts establish a nice base strength hitting all the major muscle groups. Once you've done this for a while (maybe even a year or more) then she might want to start adding in isolation moves to really focus on developing individual muscles.

ster81

Always trust people with SUPERMAN tattoos.

Never listen to people who cant lift their own weight

capnwo85

Additionally, it's a good idea for true beginners to strength training to start with an simple basic full body program consisting of compound lifts 2-3 times a week. The compound lifts establish a nice base strength hitting all the major muscle groups. Once you've done this for a while (maybe even a year or more) then she might want to start adding in isolation moves to really focus on developing individual muscles.

This ia all I was trying to say. Basic lifts, works everything, smarter and safer for some asking for a beginner routine. The female picture was to show that women can be strong as well, not just men. Though she prob is not doing it naturally, regardless.

capnwo85

Always trust people with SUPERMAN tattoos.

Never listen to people who cant lift their own weight

I can't? You workout at the Oakbrook LA Fitness too BRO?!? Weird... You must be dude on his cell phone the whole time.

slriley2

BodyRock.tv!

mandypooh2103

Bump

ericachristie85

I love the Chalean Extreme videos for my Strength Training routine, the results are amazing.

ster81

Always trust people with SUPERMAN tattoos.

Never listen to people who cant lift their own weight

I can't? You workout at the Oakbrook LA Fitness too BRO?!? Weird... You must be dude on his cell phone the whole time.

Lookin at your physique, i'd say you're the dude on his cell the whole time

lickmybaconcakes

Always trust people with SUPERMAN tattoos.

Never listen to people who cant lift their own weight

I can't? You workout at the Oakbrook LA Fitness too BRO?!? Weird... You must be dude on his cell phone the whole time.

I've never met you or anything but it seems to me "you must be that dude with his head up his *kitten* all the time" because that's definitely what you're portraying right now...

wareagle8706

Day 1- Upper body - Back, Shoulders, Chest, Arms, Abs
Day 2- Abs, Cardio
Day 3- Lower Body - Gluets, Hammies, Quads, Calvs, Abs
Day 4 - Abs, Cardio
Day 5- Repeat Day 1
Day 6- Abs, Cardio
Day 7- REST

Pick up next week starting with Lower body.

Rinse Repeat

I don't recommend Abs on consecutive days. They're just like any other muscle, don't work them every day.

blasiansrus

bump

capnwo85

At least I have a face. Nerds.

yuliyax

bump for ideas