Question for lady lifters

Girl_Bomb

Workout schedule?
What muscles do you workout on what days?
Do you split it upper body/ lower body?
Do you do shoulder/back Mondays? Chest and arm Wednesdays?
How about back and Bi's, chest and tri's?

I'm looking to bulk up my legs more (I have small hips and already muscular legs but there so small)
And I want to gain strength in my upper body and have more visible muscle tone

What do you do and what do you suggest?

Mell00546

I lift 6 days a week and do cardio 4 days a weeks.

Monday - Arms/Abs/Cardio
(Tri's and Bi's)

Tuesday - Legs
(Mixture of Squats, Leg Press, Lunges, Set-Ups)

Wednesday - Chest/Abs/Cardio
(Bench Press, Flys, Dumbell Press)

Thursday - Shoulders/Cardio
(Delt Raise, Dumbell Press, Upright Row)

Friday - Legs
(Squats, Leg Curls, Calf Raises)

Saturday - Back/Cardio
(Lat Pull Down, Cable Rows, T-Bar Rows)

Sunday - Rest

*This is not a compete list of what I do everyday* It normally takes my an hour and a half to two hours to get through my workout everyday.
*Currently following Jamie Eason's 12-Week Live Fit (on week 8)

caseythirteen

I go the full body route 3 days a week. Every time I do squats, deadlifts, chest press, over head press, rows, step-ups, assisted pull-ups/chin-ups, standing calf raises, pushups and planks. Time is really not a concern for me so taking the hour to do this is not a problem. That being said, once I get to heavier weights I can see myself splitting to an upper/lower split but I'm not there yet. On lifting days I do 20 minutes of cardio afterwards, once a week (non-lifting day) I do a 6 mile run and then one other day will just be some low intensity cardio. Typically two rest days a week.

mtiheartmuscle

I'm a lifting chick. :-)
Here is my schedule:

Monday
Back and Biceps

Bicep curls (various different ones), seated military press, cable lat, cable front, rear delt, cable crossover

Tuesday
Legs

Squats, deadlifts, hamstring curls, reverse lunges, single leg squats (using a beam or chair),

Wednesday

Chest and Triceps

Flat bench, angled bench, cobras, pushups, dips

Thursday
Shoulders and cardio

Handstand push ups, low lat row, dead lifts (deep), superman, superman row, pull ups

Saturday
I'll use this day to focus on anything I missed throughout the week. Example: Calves, Delts, etc. I'll focus on a few muscle groups I missed over the week.

mtiheartmuscle

I lift 6 days a week and do cardio 4 days a weeks.

Monday - Arms/Abs/Cardio
(Tri's and Bi's)

Tuesday - Legs
(Mixture of Squats, Leg Press, Lunges, Set-Ups)

Wednesday - Chest/Abs/Cardio
(Bench Press, Flys, Dumbell Press)

Thursday - Shoulders/Cardio
(Delt Raise, Dumbell Press, Upright Row)

Friday - Legs
(Squats, Leg Curls, Calf Raises)

Saturday - Back/Cardio
(Lat Pull Down, Cable Rows, T-Bar Rows)

Sunday - Rest

*This is not a compete list of what I do everyday* It normally takes my an hour and a half to two hours to get through my workout everyday.
*Currently following Jamie Eason's 12-Week Live Fit (on week 8)

NICE schedule! You and I are on very similar plans. Keep it rockin'!!

xMonroeMisfit

I just changed my workout schedule to a 4 day split, allowing my muscle to optimize strategic rest days so that they can build properly.


Monday: Shoulders,Triceps, HIIT
Tuesday: Back, Abs
Wednesday: REST
Thursday: Chest & Biceps, HIIT
Friday: Legs, Abs
Saturday: ACTIVE REST (20 Min. Brisk Walk)
Sunday: REST

*Should also let you know i do about a 20 Min Cardio Warmup on the Elliptical Prior to lifting.

** I also change my exercises every 4 weeks, to "Confuse" my body.

Leadfoot_Lewis

This is my workout routine for this week. Usually it stays pretty much the same - 3 days upper body lifting, 2 day legs, 1 day cardio

SUNDAY - Legs
MONDAY - Full Upper Body (Heavy 3x5)
TUESDAY - Boxing Class
WEDNESDAY - OFF
THURSDAY - Back, Shoulders, & Biceps (Hypertrophy)
FRIDAY - Chest & Triceps (Hypertrophy) + Abs
SATURDAY - Legs

Barbellerella

MWF full body. I start everyday with either BB squats or BB lunges.

Polly758

I lift every other day, just one lift each day as heavy as I can go. 3 warmups sets, 3 working sets, no more than 5 reps (except my last set I just put in whatever's left... usually 1 rep :laugh: )

Deadlift
Bench press
Squat
Shoulder press

I do stationary bike just about every day to keep my knee injury from acting up. I walk on my lunch break. If I have extra energy I do a ZWOW.

heatherdawn007

Monday: LEGS - leg extensions, leg curls, various squats, leg press, walking barbell lunges (6 sets of 20, always kills me!), deadlifts, more squats

Tuesday: Shoulders/back/calves - shoulder press, barbell row, lat raises, pulldowns, cable rows, HIIT cardio

Wednesday: Arms - various curls, triceps press and pushdowns, stairmaster cardio

Thursday: rest

Friday: Chest and calves: dumbell press, pushups, cable crossover, bench press, pushups, HIIT

Saturday: run in the park - my favorite day because it's the only day I am not on a strict time crunch to get to work

Sarauk2sf

Suggestions should really be based on how long you have been lifting, what stage you are in your lifting and what current program you are doing.

BusyRaeNOTBusty

Workout schedule?
What muscles do you workout on what days?
Do you split it upper body/ lower body?
Do you do shoulder/back Mondays? Chest and arm Wednesdays?
How about back and Bi's, chest and tri's?

I'm looking to bulk up my legs more (I have small hips and already muscular legs but there so small)
And I want to gain strength in my upper body and have more visible muscle tone

What do you do and what do you suggest?

I try to go 2-3 times a week in the mornings for about 45minutes each. Days vary. Ideally I'd go Mon, Wed, Fri

I do compound full body every day. No splitting, little isolation.

If you want to bulk you need to eat a a calorie surplus. You will gain some fat with your muscle but you can lose that later.

HeidiMightyRawr

This is my workout routine. I'm bulking and my main target is my lower body.

Day 1: Squats (Front and back), and OHP.
Day 2: Bench press. chest flyes, bicep curls, dips and 1 other tricep exercise (usually cable pushdowns)
Day 3: Deadlifts, barbell rows, pull ups, cleans.

I do 3 days on (so these days are one after the other) and then 1 or 2 days off depending on soreness mainly. Usually it's just 1 day off every 3 days.

TinGirl314

Day 1: Full body

Day 2: Cardio

Day 3: Full body

Day 4: Rest

Day 5: Full body

Day 6: Cardio

Day 7: Rest

(I can't do free weights yet, no spotter. I'm not dropping crap on myself.)

Reps: 12-15

Sets: 2

Hip Abduction (Inward and Outward): 100lbs (15), 115 (12-15)

Ab crunch (The sitting ones where you pull yourself up, I hate this damn thing): 30 (15), 30 (12-15(8 lol is what I managed.))

Torso Rotation 70lbs (15 on each side), 95lbs (12-15)

Back Extention: 110 (15), 125 (12-15)

Tricept extention: 40 (15), 55 (12-15)

Bicept: 50 (15), 65 (12-15)

Shoulder press (ow): 35 (15), 40 (12-15)

Row: 75 (15), 85 (12-15)

Pull down: 60 (15), 70 (12-15)

Pec/Fly Delt: 40 (15), 40 (12-15) (Both excersizes.)

Leg Curl: 45 (15), 55 (12-15)

Leg Extention: 45 (15), 55 (12-15)

Leg Press: 130 (15), 145 (12-15)

Glute: 35 (15), 45 (12-15)

megalin9

MWF full body. I start everyday with either BB squats or BB lunges.

Same here. Order is legs, chest, back, shoulders, biceps, triceps...and sometimes abs.

I usually do it in a circuit, and I switch up the exercises for each body group from Monday to Wednesday to Friday so I'm not doing the same thing every time.

cloe31

You never want to workout the same muscle group 2 days in a row. Do do shoulders and back one day and then legs and butt etc....

RosaC773

There are plenty of workouts that will work out just fine, but the key is the amount of weight you lift.

You will not see a real difference in your arms if you are not pushing yourself to do heavy weights.

Every week or 2, you should lift a little bit of more weight.

Rule: Your 8th or 10th rep should be pretty difficult to do.

If you can do 15 reps pretty easily, then the weight is too light - you won't see a lot of definition in the arms.

TiffMeinhardt

I have a few routines that I like to switch around with. This is one of my favorites.

I do a 3 day push, pull, leg split - no cardio (hate it!) walking on non-lifting days (3.0 - 3.5 pace, incline 10-15%)

Week 1:
Mon - push: chest, shoulders, triceps + calves & abs
Wed - pull + legs: back / biceps + qauds / hamstrings
Fri - push: chest, shoulders, triceps + calves & abs

Week 2:
Mon - pull + legs: back / biceps + qauds / hamstrings
Wed - push: chest, shoulders, triceps + calves & abs
Fri - pull + legs: back / biceps + qauds / hamstrings

Week 3 would be the same as week 1 and week 4 would be the same as week 2, etc.

The sets:
Push:
bench press 3x6-8
incline db press 3x8-10
lateral raises 4x8-12
rope pull-downs 3x8-12
standing calves 3x15
seated calves 3x15
leg raises (captain chair) 3xmax
weighted crunches 3xmax

Pull / legs:
pull-ups 3xmax
rows 3x8-10
curls 3x8-12
hammer curls 3x8-12
barbell squats 4x10
romanian deadlifts 4x10
leg press 3x8-10
leg curls 3x8-10

Lady_Bane

I am currently on a 4 day split
1. Legs
2. Shoulders
3. Bis and Tris
4. Chest and Back

Abs are everyday.

Girl_Bomb

Thanks ladies.

And I lift heavy, been splitting it upper body/lower body 4 days a week