Girls who lift...what is your routine like?

mommylifter

I am just getting into heavy lifting, and have no program to speak of. I kind of just float around at the gym and wanted a more solid routine to stick to. What does a typical week look like for you? Any and all details would be greatly appreciated!

SoDamnHungry

Bump since I'm interested too.

whierd

A few good routines to follow are:

Starting Strength
Stronglifts 5x5
New Rules of Lifting
5/3/1


There is no difference between a lifting routine for men and one for women.

My0WNinspiration

Dead lifts
Squats
Overhead Press
Barbell Rows
Bench Press

I add bicep curls and tricep kickbacks just for sh1ts n giggles.

anniemarianas

I'm sort of interested since im not really into lifting myself but i go to the gym with my brother 3 times a week (he actually goes every day but i only go on Mondays, Thursdays and Saturdays)

My brother goes every day between 4 and 8 pm and he does 4 sets of 10 reps of each thing he does - he doesn't follow a strict routine of which machine he uses first, but he starts at a weight slightly easier than what he can do and ends with the largest weight he can lift.

He's usually there for 50 minutes to an hour and a half.

I realise this was pretty vague and unhelpful since it's not about me it's about my brother and it's probably not what you hoped for but whatever I guess

WakkoW

Twice a week I do three rounds of escalating density training (EDT). I would post some links, but I'm on a phone right now. You can easily google it.

Basically you take two exercises (they should be opposite muscle groups, but I'm not so perfect with this) and do as many reps/ sets within 15 minutes.

For instance, Mondays is as follows:
Front squat 105 pounds/ Dumbell bench 35 pound Dumbells
I did 9 set with 6 reps each and 3 set with 5 reps each

Then I take 15 min break

Overhead squat 80 pounds/ inverted row (no weight)
11 sets of 6 in 15 minutes

15 minute break

Pull-ups (assisted)/dips (no weight)
12 sets 5 reps

On Thursdays I do three more rounds with different exercises
Push press/ lunge
One legged squats/ clean pulls
Snatch balance/ push ups

Twice a week I take Oly lifting classes. This will depend on what the coach give us, so it's never the same.

Mads1997

Look at Strong lifts 5 x 5, It consists of Deadlifts, overheads press, rows, squats and bench press.
Two workouts 3 times a week, workout A consists of Squats, Bench Press, Barbell Rows (I do Pendlay Rows), followed by a rest day then do workout B which consists of Squats, Overhead press and deadlifts. Easy to follow

caviggia

Lifting wise I do a lot of super sets and circuits using free weights, bars, cable machine, and other free weight machines.

I target each body part in combo's like the following:
Chest/biceps
Back/triceps
Legs(quads,calves)/Shoulders
Abs/legs(hamstring, glutes)

We try to target different sections of each muscle (ex: shoulders have different parts to target) by doing super sets of 3-4 exercises per muscles group and 4 sets. So for ex: 2 chest combined with 2 bicep moves (4 exercises) for 4 sets. We will do anywhere from 8-15 reps (25-50 for a special sculpting routine that's not often).

My friend and I will do that in 2-3 days during the week followed by a body pump class on Saturdays for endurance training (800 reps in 55 mins).

I tried to make it detailed sorry its long lol

jenbk2

Check out Jamie Eason. LiveFit on Bodybuilding.com

vixtris

right now...
barbell squats
overhead press
barbell curls
triceps extensions
barbell bent over rows

I would like to find some more barbell exercises i can do that doesnt involve laying down as i do not have anything bench-like.

Otterluv

Dead lifts
Squats
Overhead Press
Barbell Rows
Bench Press

I do StongLifts, and it's this ^^^^^ divided into two separate days, 5 x 5. I've done New Rules, and liked it as well. But, I have to say that I think I'm getting better results, faster from SL.

Shr3dded

A few good routines to follow are:

Starting Strength
Stronglifts 5x5
New Rules of Lifting
5/3/1


There is no difference between a lifting routine for men and one for women.

or

Squats
Squats
Squats
Calf Raises
Squats
Squats

dicoveringwhoIam

Squats
Deadlifts (I'm up to 260)
bench press
dumb bell rows
kettle bell clean n press, two arm swing, snatches
trap pull downs

ILiftHeavyAcrylics

Dead lifts
Squats
Overhead Press
Barbell Rows
Bench Press

I do StongLifts, and it's this ^^^^^ divided into two separate days, 5 x 5. I've done New Rules, and liked it as well. But, I have to say that I think I'm getting better results, faster from SL.

I do stronglifts too. Back in college I used the machines for months with no results. I've been doing stronglifts for about a month and I'm seeing great changes in my body. Plus the program is free, which is always good.

violettatx

Dead lifts
Squats
Overhead Press
Barbell Rows
Bench Press

I add bicep curls and tricep kickbacks just for sh1ts n giggles.

I do SL too. For accessories, I throw in dips and lunges.

metaphoria

Lat pull down
Tricep curl
Row
Chest/bench press
Fly
Deadlift
Varying core move
Squat/smith machine
Leg curl
Leg extension
Thigh abductor/adductor machine

(Past couple of weeks I've had to eliminate press and fly because of a strained tendon)
Usually 3 sets of 10, rest for 30-60 seconds between sets.

Kxgz

Bump for later

Will_Thrust_For_Candy

Stronglifts 5x5 is a great beginner program! It's not complicated, doesn't take a lot of time and produces great results!

Check out the group here on MFP

Stronglifts 5x5 for Women

pandorakick

I do All Pro's Simple Beginners Routine, you can read all about it here: http://www.myfitnesspal.com/topics/show/915909-what-exactly-is-all-pro-s-routine

maremare312

Great thread! I'm currently just using the circuit training equipment but am going to have my brother show me some free weight stuff at the gym this week!

gaveupheart

i went with my brother and tried to do heavy lifting... sooooo hard for me. i could hardly do 10lbs dumbbells w/8 reps! sheesh. guess i'll have to suck it up and hopefully become stronger!