What Strength training exercises do you do??

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Replies

  • krickeyuu
    krickeyuu Posts: 344 Member
    I am just starting, so...

    Monday
    45 minutes cardio
    walking, jogging, dancing
    plus standing abs work

    Tuesday
    15 minutes walking (warmup)
    2 sets 12 reps--10 lb dumb bells
    Push-ups
    Tricep Dips
    Overhead press
    Chest press on stability ball
    Flys on stability ball
    Step-ups
    Lunges


    Wednesday
    45 minutes cardio
    walking, jogging, dancing
    plus standing abs work

    Thursday
    15 minutes walking (warmup)
    Dumb bell rows
    Hammer curls
    Preacher curls
    Reverse Flys
    Squats
    Romanian deadlifts

    Friday
    cardio
    60-75 minutes kickboxing

    Saturday--off
    Sunday--off
  • ninerbuff
    ninerbuff Posts: 48,908 Member
    Monday

    Cardio: jog/walk- 3 miles (560 calories)

    Strength: quads- leg press 1x50,1x40,1x30,1x20,1x18


    Tuesday

    Cardio:Arc Trainer- level 100 12 min Tabata protocol (150 calories)

    Strength:hamstrings and shoulders- lying leg curls, seated leg curls, shoulder press, side laterals, machine rear laterals. 4x12,10,8,6

    Wednesday

    Cardio: walk/jog- 3 miles (590 calories)

    Strength: back- pullups, t-bar rows, seated cable rows, straight arm pressdowns.
    4x12,10,8,6

    Thursday

    Cardio:Arc Trainer- level 100 12 min Tabata protocol (150 calories)

    Strength:chest- incline bench, Hammer bench, dips, seated flyes.4x12,10,8,6

    Friday

    Cardio: jog/walk- 3 miles (600 calories)

    Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 4x12,10,8,6

    Saturday/Sunday

    Kickboxing instruction and light cardio


    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition
  • Ljvalsan
    Ljvalsan Posts: 27 Member
    cross fit training is awesome. instead of doing exercises by a specific number of repetitions and sets you do it by time. instead of doing 3 sets of 20 push-ups you do 1 minute of push ups, run full sprint for 1 minute, sit-ups one minute, and so on. great cardio and endurance training that gets you tired quick but has great results.
  • xF7x
    xF7x Posts: 143
    WEEK WORKOUT PLAN
    Monday & Thursday
    Chest: Bench Presses, Inclines Presses and Pullovers
    Back: Chinups (fours sets to failure), Bent-over Rows and Deadlifts
    Abs: Leg Raises

    Tuesday & Friday
    Shoulders: Clean & Press, Lateral Raises, Push Presses and Heavy Upright Rows
    Arms: Barbell Curls, Seated Dumbbell Curls, Barbell Triceps Extension and Narrow-grip Press
    Forearms: Wrist Curls and Reverse Wrist Curls
    Abs: Incline Sit ups

    Wednesday & Saturday
    Thighs: Squats, Lunges and Leg Curls
    Calves: Standing Calf Raises
    Lower Back: Straight Leg Deadlifts
    Abs: Leg Raises
  • RyanWilson1993
    RyanWilson1993 Posts: 409 Member
    I do Stronglifts 5x5 here is my routine

    Workout A: Squat 5x5, Bench Press 5x5, Barbell Rows 5x5

    Workout B: Squat 5x5, Overhead Press 5x5, Deadlift 1x5

    I do this only 3x a week, so far it's a good program!
  • taso42
    taso42 Posts: 8,980 Member
    squats, deadlifts, bench press, overhead press. everything else is just gravy. doing wendler/s 5/3/1 currently. 4 days a week; each day the focus is on one of those main lifts.
  • Otterluv
    Otterluv Posts: 9,083 Member
    Squats, deadlifts, pushups, lat pull downs, military press, weighted lunges, step ups, rows, crunches.

    I think that's everything, it's stage 1 of NRL4W. Before starting New Rules, I was lifting 5 days a week mostly with dumbbells (curls, presses, etc.) - it was a pretty crazy schedule but got me off to a great start.
  • joeint
    joeint Posts: 31
    Monday

    Cardio: jog/walk- 3 miles (560 calories)

    Strength: quads- leg press 1x50,1x40,1x30,1x20,1x18


    Tuesday

    Cardio:Arc Trainer- level 100 12 min Tabata protocol (150 calories)

    Strength:hamstrings and shoulders- lying leg curls, seated leg curls, shoulder press, side laterals, machine rear laterals. 4x12,10,8,6

    Wednesday

    Cardio: walk/jog- 3 miles (590 calories)

    Strength: back- pullups, t-bar rows, seated cable rows, straight arm pressdowns.
    4x12,10,8,6

    Thursday

    Cardio:Arc Trainer- level 100 12 min Tabata protocol (150 calories)

    Strength:chest- incline bench, Hammer bench, dips, seated flyes.4x12,10,8,6

    Friday

    Cardio: jog/walk- 3 miles (600 calories)

    Strength: biceps and triceps- preacher curls, alternate curls, rope pressdowns, lying tricep extensions. 4x12,10,8,6

    Saturday/Sunday

    Kickboxing instruction and light cardio


    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition

    What do you do first Cardio or Strength?
  • dave4d
    dave4d Posts: 1,155 Member
    Week 1:
    Workout A: Upper body: Monday:

    Barbell Deadlift 3 sets 5 to 8 reps
    Wide grip lat pulldown- 3 sets 8 to 12 reps
    One-arm dumbbell row- 2 sets 10 reps
    Dumbbell incline press- 3 sets 10 reps
    Machine fly- 3 sets 10 to 15 reps
    Dumbbell shoulder press- 3 sets 10 reps
    Dumbbell shoulder shrug- 3 sets 10 reps
    weighted tricep dips- 3 sets 10 reps
    Cable tricep pushdown- 3 sets 10 reps
    Preacher curls- 3 sets 10 reps
    Seated palm up barbell wrist curl- 3 sets 10 to 15 reps

    Workout A: Lower body: Wednesday

    Barbell speed squat (for warmup)- 2 sets 10 reps
    Barbell squat- 3 sets 5 to 8 reps
    Barbell full squat- 3 sets 10 reps
    Barbell one leg squat- 2 sets 10 reps
    Leg press- 5 sets 10 to 15 reps
    Dumbbell lunges- 3 sets 10 reps
    Seated leg curls- 5 sets 12, 10, 8, 6, 15 reps
    Seated calf raise- 3 sets 15 reps
    standing calf raise- 3 sets 10 to 15 reps

    Workout B: upper body: Friday

    Clean and press- 3 sets 8 reps
    Barbell bench press- 3 sets 5 to 8 reps
    Dumbbell decline fly- 3 sets 10 reps
    Barbell upright row- 3 sets 8 to 10 reps
    Barbell shrug- 3 sets 10 reps
    Pullups- 3 sets to failure
    Cable seated rows- 3 sets 8 to 12 reps
    Barbell close grip bench press- 3 sets 8 to 10 reps
    Dips- 3 sets to failure
    Barbell curl- 3 sets 8 to 10 reps
    Hammer curls- 3 sets 10 reps
    Cable wrist curls 3 sets 15 reps
    Week 2:
    Workout B: Lower body: Monday:

    Barbell wide stance squat- 3 sets 5 to 10 reps
    Overhead squat- 3 sets 5 reps
    Hack squat- 3 sets 15 reps
    Romanian Deadlift- 2 sets 6 reps
    Lying leg curls-3 sets 8 to 12 reps
    Barbell Glute bridge- 3 sets 10 reps'
    Calf press on leg press machine- 3 sets 10 to 15 reps
    Cable crunch- 3 sets 15 reps
    Decline crunch- 3 sets 15 reps

    Workout C: Upper Body: Wednesday:

    Barbell shoulder press- 3 sets 5 to 8 reps
    Dumbbell lateral raises, Front raises, and bent over delt raises supersetted- 3 sets- 15 reps
    V-bar pullup- 3 sets to failure
    Barbell Bent over row- 3 sets 5 to 8 reps
    Dumbbell decline bench press- 3 sets 10 reps
    Hammer-strength incline bench press- 2 sets 5 to 8 reps
    Machine fly- 2 sets 10 reps
    Barbell Lying tricep extension- 3 sets 8 to 10 reps
    Barbell seated overhead tricep extension- 3 sets 8 to 10 reps
    Alternate incline dumbbell curl- 3 sets 10 reps
    Bicep curl machine- 3 sets 8 reps
    Seated palm up barbell wrist curl- 3 sets 15 reps

    Workout C: Lower body: Friday:

    Barbell front squat- 3 sets 5 to 10 reps
    Barbell Hack squat- 3 sets 10 to 15 reps
    Smith Machine single leg split squat- 3 sets 10 reps
    Stiff-legged barbell deadlift- 3 sets 10 reps
    Leg press- 3 sets 10 to 15 reps
    Standing leg curl- 3 sets 10 reps
    Standing calf raises- 3 sets 15 reps
    Flat bench lying leg raise- 3 sets 15 reps
  • bubblybabeuk
    bubblybabeuk Posts: 216 Member
    Three body pump classes a week then I don't have to think about it! :o)

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