Lifters, please look at my routine and help me out :)

lisamarie2181

Hey everyone!

Can you help me out? Below is the strength training routine I have put together, I have only been going for two weeks so far, I was wondering if anyone can give me some suggestions of other workouts I can add in? I just kinda plucked some that seemed common, but would love to know if any of you others have found some moves you really like incorporating into your routine.


Strength Training

---

Sets

---

Reps/Sets----Weight/Set
Lower Body - Regular Squat

---

2-3

---

25
Lower Body - BW Calf Raises

---

2-3

---

25
Arms - Dumbbell Bicep Curl (knuckles up)

---

2-3

---

8

---

12
Shoulders - Dumbbell Raise (front)

---

2-3

---

8

---

12
Shoulders - Dumbbell Raise (lateral)

---

2-3

---

8

---

12
Arms - Dumbbell Tricep Kickbacks

---

2-3

---

5

---

12
Lower Body - Walking Lunges (both legs)

---

2-3

---

8
Arms - Dips

---

2-3

---

8
Chest - BW Push Ups (knee)

---

2-3

---

10


Also, is there a certain number of moves you should do for each muscle group? I didn't know if what I do is enough, or if I should be doing way more. Very new to this so would definitely like to make it as effective as possible. I strength train 3 days a week and cardio the other three days with my Wednesdays off for rest. Is this a good schedule or should I be doing more days strength? I usually do strength Tues, Thurs and Sat, so I have a day of rest inbetween.


Any advice would be appreciated!! Thanks!


ETA Sorry it took all the spaces out of my numbers, hope you can read it ok now

Edited again - I DO core also, but just basic crunches, which I would love to find better options for this too!!

peuglow

New Rules of Lifting for Women or Strong Lifts

I'd recommend either of these. What you're doing is great, but if you really want to lean out and you aren't afraid to lift (which it doesn't look like you are) then these can help you.

jacksonpt

As a beginner, you're going to be better off going with an "off the shelf" program. I like starting strength or stong lifts, but new rules of lifting is good too.

lisamarie2181

My only issue is I don't have a gym membership or a barbell, just dumbells 5 and 12 lbs. (for now)

I briefly skimmed the group for the new rules and it seems alot more weight then I have or have access to.

Was hoping to just add a bit more to what I am doing, I feel like I am missing some muscle groups that I should be doing.

jacksonpt

Most compound lifts can be done with dumbbells. If you don't have the right ones then you're going to be stuck from the get go.

You could also look into something that is more body weight oriented.

wellbert

With lack of equipment, I'd suggest looking at a program like Mark Lauren's You are youro wn gym

nixism

Hey girl,

My 2c, take it or leave it - I haven't trained alot of late, but used to get into it a few years ago heavily. I have only started my strength training a couple of months ago this time round.

Strength Training

---

Sets

---

Reps/Sets----Weight/Set

Lower Body - Regular Squat

---

2-3

---

25
(too many reps - weight not heavy enough if you can do those many) maybe try deadlift squats??

Lower Body - BW Calf Raises

---

2-3

---

25
(calf raises never did much for me)

Arms - Dumbbell Bicep Curl (knuckles up)

---

2-3

---

8

---

12
(dumbell 21s - google it)

Shoulders - Dumbbell Raise (front)

---

2-3

---

8

---

12
Shoulders - Dumbbell Raise (lateral)

---

2-3

---

8

---

12
(both those are kinda for the same area and I've never noticed much from this type of exercise, I don't want big shoulders)

Arms - Dumbbell Tricep Kickbacks

---

2-3

---

5

---

12
(not enough... you need to do more reps - triceps are a muscle too... reps you should be aiming for 8-12)

Lower Body - Walking Lunges (both legs)

---

2-3

---

8
(good exercise, just keep your form)

Arms - Dips

---

2-3

---

8
(again, work up - 8 to 12 reps min)

Chest - BW Push Ups (knee)

---

2-3

---

10
(my trainer says do as many push ups as you can - no set amount!)


*** In addition, do you have a swiss ball, there are some knarly exercises you can do using swiss ball and dumbells etc ***

Hope that is a help...

DavPul

With lack of equipment, I'd suggest looking at a program like Mark Lauren's You are youro wn gym

Solid advice. You'd do much better concentrating on bodyweight exercises than those light dumbbells. Seek out this book.

lisamarie2181

Hey girl,

My 2c, take it or leave it - I haven't trained alot of late, but used to get into it a few years ago heavily. I have only started my strength training a couple of months ago this time round.

Strength Training

---

Sets

---

Reps/Sets----Weight/Set

Lower Body - Regular Squat

---

2-3

---

25
(too many reps - weight not heavy enough if you can do those many) maybe try deadlift squats??

Lower Body - BW Calf Raises

---

2-3

---

25
(calf raises never did much for me)

Arms - Dumbbell Bicep Curl (knuckles up)

---

2-3

---

8

---

12
(dumbell 21s - google it)

Shoulders - Dumbbell Raise (front)

---

2-3

---

8

---

12
Shoulders - Dumbbell Raise (lateral)

---

2-3

---

8

---

12
(both those are kinda for the same area and I've never noticed much from this type of exercise, I don't want big shoulders)

Arms - Dumbbell Tricep Kickbacks

---

2-3

---

5

---

12
(not enough... you need to do more reps - triceps are a muscle too... reps you should be aiming for 8-12)

Lower Body - Walking Lunges (both legs)

---

2-3

---

8
(good exercise, just keep your form)

Arms - Dips

---

2-3

---

8
(again, work up - 8 to 12 reps min)

Chest - BW Push Ups (knee)

---

2-3

---

10
(my trainer says do as many push ups as you can - no set amount!)


*** In addition, do you have a swiss ball, there are some knarly exercises you can do using swiss ball and dumbells etc ***

Hope that is a help...

Thanks Nix! What are deadlifts? I do just regular squats, no weights. Is a dead lift just holding weights while squatting? I can do alot of these because this is probably the strongest part of my body lol

And the reason for the lower reps, everyone I have talked to about heavy lifting said that you need to lift weight that fatigues you in 5-8 reps 2 to 3 sets, I know 12lbs isn't alot, but it is A LOT for me lol I have a very strong lower body but definitely need to work on the upper lol

swolegirlcb

Hey girl,

My 2c, take it or leave it - I haven't trained alot of late, but used to get into it a few years ago heavily. I have only started my strength training a couple of months ago this time round.

Strength Training

---

Sets

---

Reps/Sets----Weight/Set

Lower Body - Regular Squat

---

2-3

---

25
(too many reps - weight not heavy enough if you can do those many) maybe try deadlift squats??

Lower Body - BW Calf Raises

---

2-3

---

25
(calf raises never did much for me)

Arms - Dumbbell Bicep Curl (knuckles up)

---

2-3

---

8

---

12
(dumbell 21s - google it)

Shoulders - Dumbbell Raise (front)

---

2-3

---

8

---

12
Shoulders - Dumbbell Raise (lateral)

---

2-3

---

8

---

12
(both those are kinda for the same area and I've never noticed much from this type of exercise, I don't want big shoulders)

Arms - Dumbbell Tricep Kickbacks

---

2-3

---

5

---

12
(not enough... you need to do more reps - triceps are a muscle too... reps you should be aiming for 8-12)

Lower Body - Walking Lunges (both legs)

---

2-3

---

8
(good exercise, just keep your form)

Arms - Dips

---

2-3

---

8
(again, work up - 8 to 12 reps min)

Chest - BW Push Ups (knee)

---

2-3

---

10
(my trainer says do as many push ups as you can - no set amount!)


*** In addition, do you have a swiss ball, there are some knarly exercises you can do using swiss ball and dumbells etc ***

Hope that is a help...

Thanks Nix! What are deadlifts? I do just regular squats, no weights. Is a dead lift just holding weights while squatting? I can do alot of these because this is probably the strongest part of my body lol

And the reason for the lower reps, everyone I have talked to about heavy lifting said that you need to lift weight that fatigues you in 5-8 reps 2 to 3 sets, I know 12lbs isn't alot, but it is A LOT for me lol I have a very strong lower body but definitely need to work on the upper lol

There is no such thing as deadlift squats. There are deadlifts and there are squats. Both you can do with what you have. I would encourage using weight with the squats. You can hold your dumbbells on top of your shoulders (kinda rest them there) while squatting. You can also you the dumbbells for deadlifts, though it's not ideal. There several kinds of deadlifts. I would recommend stiff leg deadlifts for you since you only have dumbbells and it's easy to do with them. You can youtube it. It will help your hamstrings and glutes if you're doing them right. Remember to keep the dumbbells as close to your legs as possible (this will make sense after you've seen them done.) And focus on pulling with your hamstrings and glutes.

Calf raises are great, you can do them standing or on the edge of something.

You can do hammer curls in addition to bicep curls.

Shapely shoulders look fabulous on women! Lateral and front raises are great! You can also do bent over raises to target rear delts! You might consider incorporating bent over rows too, under or over hand for your back and rear delts.


For beginners I would always recommend lifting 3-4 sets of 8-10. Check out the beginning program on simplyshredded.com (the program for women).

Keep up the great work!

Charlie
www.youtube.com/charliebrooke08

wjranch

With lack of equipment, I'd suggest looking at a program like Mark Lauren's You are youro wn gym

Solid advice. You'd do much better concentrating on bodyweight exercises than those light dumbbells. Seek out this book.

Completely Agree! You may not have a Gym membership, but, if you Youtube Body Weight Training, You'll find a plethora of information and ideas on everyday things that can be utilized to your advantage.
Been to your local playground? That jungle gym is still quite a bit of fun to play around on, IF you've got the stones to do it LOL
Good Luck Girl! Keep Lifting!! I don't care if it's your Grandma's old overweight poodle either....Just LIFT!!

hotjava9

Basically any routine will be effective as long as you are doing enough reps or the right weight. Always remember proper form. For months I did curls using parts of my delts and chest and thought I was crazy strong but unfortunately my technique was awful. When I isolate the bicep I can at best get 8 reps with 30lbs out.