STRENGTH TRAINING ROUTINE

245

Replies

  • TheLakeBeast
    TheLakeBeast Posts: 77
    I spend 10 hours in the gym each week with another 4 running. if the bar aint bending, you are just pretending.
  • capnwo85
    capnwo85 Posts: 1,103 Member
    Here you go...
    Day 1: Chest and Triceps
    Day 2: Back and Biceps
    Day 3: rest or steady state cardio
    Day 4: shoulders and calves
    Day 5: Legs (quads, and hams)
    Day 6: rest or steady state cardio
    Day 7: rest.

    I'm a beginner and i'm curious how many exercises are you doing on each area?

    As a beginner heres an easy break down for you.. I have my female friend doing this exact routine and her results are phenomenal. Rep range is 6-8 with rest of 1.5-2min per set 3 sets total per exercise. except on Leg days. its 5 sets each.

    Day 1: Chest and Tricep:
    Flat bench
    Incline DB press
    Chest Flys (machine)
    Dips (assisted if needed)
    skull crushers

    Day 2: Back and Biceps
    pull ups (assisted if needed)
    chin ups (assisted if needed)
    bent over rows
    rack deadlift
    single arm rows
    shrugs

    Day 4:
    military press
    side raise
    bent over dumb bell raise
    face pulls
    calf press
    single leg calf press

    Day 5:
    Squats
    deadlifts
    pistols (single leg body weight squats)

    Good advice, for a beginner, really...

    ScreenShot2012-03-03at11858PM.png
  • Mercenary1914
    Mercenary1914 Posts: 1,087 Member
    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 like this minus all the abs though
  • TheLakeBeast
    TheLakeBeast Posts: 77
    20 reps each leg for step ups/lunges?
  • littlepinkhearts
    littlepinkhearts Posts: 1,055 Member
    [/quote]

    As a beginner heres an easy break down for you.. I have my female friend doing this exact routine and her results are phenomenal. Rep range is 6-8 with rest of 1.5-2min per set 3 sets total per exercise. except on Leg days. its 5 sets each.

    Day 1: Chest and Tricep:
    Flat bench
    Incline DB press
    Chest Flys (machine)
    Dips (assisted if needed)
    skull crushers

    Day 2: Back and Biceps
    pull ups (assisted if needed)
    chin ups (assisted if needed)
    bent over rows
    rack deadlift
    single arm rows
    shrugs

    Day 4:
    military press
    side raise
    bent over dumb bell raise
    face pulls
    calf press
    single leg calf press

    Day 5:
    Squats
    deadlifts
    pistols (single leg body weight squats)
    [/quote]

    Thanks so much! This will keep me busy for a while :)
  • Crazy4Healthy
    Crazy4Healthy Posts: 626 Member
    I would personally recommend the "New Rules of Lifting for Woman". I have been following this for almost 12 weeks now and it's been great. It switches things up about every 4 weeks (the first set is six weeks). I have noticed considerable differences and it's set for three times a week. I've also heard many people mention Stonglifts.com and I plan on checking this out when I finish the 6 month NROL program.
  • ster81
    ster81 Posts: 249
    Here you go...
    Day 1: Chest and Triceps
    Day 2: Back and Biceps
    Day 3: rest or steady state cardio
    Day 4: shoulders and calves
    Day 5: Legs (quads, and hams)
    Day 6: rest or steady state cardio
    Day 7: rest.

    I'm a beginner and i'm curious how many exercises are you doing on each area?

    As a beginner heres an easy break down for you.. I have my female friend doing this exact routine and her results are phenomenal. Rep range is 6-8 with rest of 1.5-2min per set 3 sets total per exercise. except on Leg days. its 5 sets each.

    Day 1: Chest and Tricep:
    Flat bench
    Incline DB press
    Chest Flys (machine)
    Dips (assisted if needed)
    skull crushers

    Day 2: Back and Biceps
    pull ups (assisted if needed)
    chin ups (assisted if needed)
    bent over rows
    rack deadlift
    single arm rows
    shrugs

    Day 4:
    military press
    side raise
    bent over dumb bell raise
    face pulls
    calf press
    single leg calf press

    Day 5:
    Squats
    deadlifts
    pistols (single leg body weight squats)

    Good advice, for a beginner, really...

    ScreenShot2012-03-03at11858PM.png

    Not sure if you read my comment stating that I have a beginner female friend who is doing this exact routine..
  • ster81
    ster81 Posts: 249

    As a beginner heres an easy break down for you.. I have my female friend doing this exact routine and her results are phenomenal. Rep range is 6-8 with rest of 1.5-2min per set 3 sets total per exercise. except on Leg days. its 5 sets each.

    Day 1: Chest and Tricep:
    Flat bench
    Incline DB press
    Chest Flys (machine)
    Dips (assisted if needed)
    skull crushers

    Day 2: Back and Biceps
    pull ups (assisted if needed)
    chin ups (assisted if needed)
    bent over rows
    rack deadlift
    single arm rows
    shrugs

    Day 4:
    military press
    side raise
    bent over dumb bell raise
    face pulls
    calf press
    single leg calf press

    Day 5:
    Squats
    deadlifts
    pistols (single leg body weight squats)
    [/quote]

    Thanks so much! This will keep me busy for a while :)
    [/quote]
    you're very welcome =) and enjoy!
  • Kmsnomaha
    Kmsnomaha Posts: 167 Member
    The new rules of lifting for women (NROL4W) MFP has a group just for it. Check it out!
  • kjerstenkipp
    kjerstenkipp Posts: 139 Member
    I would personally recommend the "New Rules of Lifting for Woman". I have been following this for almost 12 weeks now and it's been great. It switches things up about every 4 weeks (the first set is six weeks). I have noticed considerable differences and it's set for three times a week. I've also heard many people mention Stonglifts.com and I plan on checking this out when I finish the 6 month NROL program.
    ]I second the recommendation for NROLW...I am just finishing phase 1 and I love it
  • nz_deevaa
    nz_deevaa Posts: 12,209 Member
    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
    AnnaYESiCANdoIT Posts: 86 Member
    thanks for the info :)
  • capnwo85
    capnwo85 Posts: 1,103 Member
    [/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
    Rae6503 Posts: 6,294 Member
    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
    ster81 Posts: 249

    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
    mustgetmuscles1 Posts: 3,346 Member
    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
    capnwo85 Posts: 1,103 Member

    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.
    whoa.jpg
  • ster81
    ster81 Posts: 249

    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.
    whoa.jpg
    [/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
    Jersey_Devil Posts: 4,142 Member
    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
    littlepinkhearts Posts: 1,055 Member
    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?

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