Ladies lifting Routines?

mrs_kurz

Hi Girls!! So after all the impressive before/afters of lifting, I've decided to give it a proper go! Could you all tell me what you lift, what exercises you do, how heavy you lift and what cardio you do? Prefereably Ab routines too!

Thanks and love!

lucylou9701

bump*

CountDown321

I do Starting Strength: For a bit of information you can check the wiki, however I would also recommend the book. http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki

Day 1 :Squats, Bench Press and Dead lifts
Day 2: Rest/Cardio (I do spin, but it can be hard on various leg muscles which impacts your squats)
Day 3: Squats, Overhead barbell press, Bent over rows (Pendlay rows.)
Day 4: Rest/Cardio
Day 5: Repeat day 1
Day 6: Rest/Cardio
Day 7: Mandatory Rest
Day 8: Repeat day 2
Day 9: Rest/Cardio
Day 10: Repeat day 1

Etc. I've been doing the lifting for about 4 weeks.

I started squatting 45 (Olympic bar weight) and today I hit 95.
I started Benching 45 and I did 55 today, 60 next time.
I started Deadlifts at 90, hit 135 today.
I started Overhead Barbell Press at 30, did 45 last time.
I started Rows at 45, and have done 65. This one is easy to hurt your lower back on with bad form so take it easy here.

mamato2babes

bump

kerriknox

I do the routines from 'the new rules of weightlifting for women'. It is a fantastic book that has about 6 months of progressive weight lifting routines and descriptions on how to do each one of them. I highly recommend it!

callmecaptain

Butt Bible, start there then if you want to build more muscle than add more weight, little guess work and tones great

callmecaptain

Butt Bible, start there then if you want to build more muscle than add more weight, little guess work and tones great

Or hit a gym that has a circuit training area and just set your weights, more reps less weight tones and gives you lean muscle, heavier weight and less reps bulks

CountDown321

heavier weight and less reps bulks

This is simply not true for women. Heavier weight and less reps builds actual strength. No strength training for women will make you bulky unless you add some T and do excessive amounts of training and protein.

UrbanRunner81

http://www.simplyshredded.com/the-ultimate-female-training-guide.html

I am on month 2 now. I am really enjoying it!

lilyvale68

A friend and I are starting Jamie Eason's LiveFit 12 week trainer tomorrow. You can find it at www.bodybuilding.com. Anyone else do this one? Did you like it?

lotushead

bump!

seamonkey789

I wind up using the machines because I go to the gym at 4am now and my gym buddies are not there to spot me.

I do the 5x5 lifting after cardio. Cardio for me is the elliptical and recumbant bike. When I work my abs, I also do mat work with pilates stuff like 100's.

Then I spend about 15-20 minutes stretching everything I just worked out

hesn92

I am going to start a routine that I found in a bodybuilding.com forum... it's a series of 7 exercises all using barbells. squats, bench presses, bent over rows, deadlifts, overhead press, barbell curls and calf raises... it's more complicated than that but you can read about it if you want.

http://forum.bodybuilding.com/showthread.php?t=4195843

ishtar13

Stronglifts 5x5. There are 5 exercises, split into two routines:

Workout 1
Squats
Bench Press
Bent over rows (or Pendlay rows)*

Workout 2
Squats
Overhead press
Deadlift

All of these exercises will work your abs as well as what they target, and all of them target multiple muscle groups.

In the first couple of weeks, I felt like I could do more, and would do some planks, push-ups, cable wood chops.

Now, the workouts are getting intense, and I'm usually too tired for anything else. I want to add Turkish get-ups and assisted pull ups in sometime soon, though.

I walk or swim on my non-lift days.

KeepGoingRhonda

I started ChaLEAN Extreme a few weeks ago.