Weights! Pump that iron baby ;)

Curvygirly22
Curvygirly22 Posts: 33 Member
in Fitness and Exercise
So would love to hear everyone's weight training program!

Replies

  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member
    i do full body compound lifts 3 days a week

    workout A : 5 sets of 5 reps : squats, Pullups, pushups, over head press

    Workout B : beginning Olympic lifts : light weight to failure while I get the form correct : overhead squats, snatches, hang clean, push press, power clean, romanian deadlifts. i usually add some turkish get ups at the end of this too because i'm find that really helps with my shoulder issues and building balance

    workout C : 5 sets of 5 reps deadlifts, BB row, bench press, overhead press
  • wolfpack77
    wolfpack77 Posts: 655
    3x/week (M-W-F)

    compound exercises using free weights only, no machines

    5 sets of 5 reps, reverse pyramid style starting at 90% 1RM decreasing to 60%


    Deadlift
    Full squat
    Flat Barbell Benchpress
    Incline Dumbell Press
    Weighted Dips
    Weighted Chins
    Walking lunges
    Military Press
    Calf raises
    Shoulder press

    Any variation of the above compound exercises. Not more than 2 exercises per workout (10 sets total). Never more than 6 exercises a week.
  • Rennae9
    Rennae9 Posts: 61 Member
    Bump
  • Elen_Sia
    Elen_Sia Posts: 638 Member
    Currently, three times a week:

    Chair Dips

    Front Raises

    These are done on an exercise ball:
    Pullovers
    Bicep curls
    Bridge
    Shoulder presses
    Chest presses
    Chest flys

    Once a week I end my workout with innies and outies (resistance band).
  • apriltrainer
    apriltrainer Posts: 732 Member
    I am currently doing the Venus Index workout,phase 2. . Supersets, intermiitent supersets,pyramids... three times a week only.

    No cardio. ;)

    Fun stuff!!
  • anastasiab1621
    anastasiab1621 Posts: 23 Member
    3x/week (M-W-F)

    compound exercises using free weights only, no machines

    5 sets of 5 reps, reverse pyramid style starting at 90% 1RM decreasing to 60%


    Deadlift
    Full squat
    Flat Barbell Benchpress
    Incline Dumbell Press
    Weighted Dips
    Weighted Chins
    Walking lunges
    Military Press
    Calf raises
    Shoulder press

    Any variation of the above compound exercises. Not more than 2 exercises per workout (10 sets total). Never more than 6 exercises a week.

    What wolfpack77 said. but my dips and chins are assisted - working my way to bodyweight! I don't do military press or calf raises - I do leg extensions and stiff leg deadlifts.
  • erdunn75
    erdunn75 Posts: 26 Member
    3x a week:

    15-20 reps on each, circuit style-twice, increase weight as it gets easier. Have done 3 sets a few times, but it makes me feel sick. Hoping to work up to three sets consistently.

    Leg Press
    reverse pull ups
    Leg Extension
    Leg Curls
    Chest Press
    Row
    Biceps and triceps-extensions and dips
    lat pull downs
    Chest flys
    Inner and Outer thighs
    Abs
  • GnochhiGnomes
    GnochhiGnomes Posts: 348 Member
    I haven't got one yet. I've just started so I just do squats, bench presses and dead lifts all with dumb bells. I just do it randomly and don't really count my sets/reps.
  • JNick77
    JNick77 Posts: 3,783 Member
    Currently using the Westside Barbell Club method.
  • chuckyp
    chuckyp Posts: 693 Member
    Stronglifts 5x5 program consisting squats, overhead presses, bench presses, bent-over rows, and deadlifts. All with a barbell in alternating workouts 3 times per week MWF.
  • RyanWilson1993
    RyanWilson1993 Posts: 409 Member
    I'm currently using Neil Hill's Y3T program it's amazing
  • ihateroses
    ihateroses Posts: 893 Member
    BUMP! Picking up some weights in a week.

    Wish me luck!
  • RUNN3Rmom
    RUNN3Rmom Posts: 441
    NROL4W :)
  • Hezzietiger1
    Hezzietiger1 Posts: 1,256 Member
    I do cross fit type workouts 2-3 days a week, 1-2 days just cardio (usually involving tennis, basketball, or ultimate frisbee), and 2 days of heavy lifting full body.

    It usually goes like this..

    M- Heavy lift
    T- cross fit-personal training
    W- cross fit-personal training
    T- cardio
    F- cross fit- personal training
    S- Heavy lift
    S- cardio

    If I skip a day.. It's usually Thursday.
  • Crystal_Pistol
    Crystal_Pistol Posts: 750 Member
    2-3x/week, 2 sets, 8 reps:

    Squat
    Deadlifts
    Bench Press
    Lat Pulls
    Overhead Press

    Sometimes I'll randomly throw in bicep curls, tricep pulldowns, and/or lunges.
  • Rae6503
    Rae6503 Posts: 6,294 Member
    I was doing Stronglifts5x5 (it's free, google it) but have since modified it to currently 3x10.

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