Your awesome schedules :)
llpaq
Posts: 263 Member
Can any of you please share your lifting schedules?:flowerforyou: I know that is a lot of info but I'm just starting out- I have gotten the form totally down, know my starting weights - now I'm off on my own:indifferent: ....I'm not willing to give up my cardio- I love it, so some days I will combine, the days I do I will go light on the cardio but I'm thinking it's going to be;
LEGS/rear (no cardio)
Chest/Tricep- cardio
Back/Biceps- light cardio
Shoulders/Abs- cardio
LEGS/rear-light cardio
REST!
I totally accept any of your opinions (good or bad) on this because I'm new to lifting- I would love to see your ideas if you want to share- after all most of you are where I want to be!
Thank ladies :flowerforyou:
LEGS/rear (no cardio)
Chest/Tricep- cardio
Back/Biceps- light cardio
Shoulders/Abs- cardio
LEGS/rear-light cardio
REST!
I totally accept any of your opinions (good or bad) on this because I'm new to lifting- I would love to see your ideas if you want to share- after all most of you are where I want to be!
Thank ladies :flowerforyou:
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Replies
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I'm also new to lifting but I'm following this dumbbell workout: http://produmbbellworkouts.com/dumbbell-routines/full-body-high-volume/. I'm doing it exactly like it says to for now and I use Bowflex dumbbells and a bench at home to do it. The dumbbells came with an instructional DVD too that I use for learning form, but there are also youtube videos all over the place that are great for form. I use this log sheet to track everything: http://lifeofrose.wordpress.com/category/downloadables/health-and-fitness/. Once I've done this one for about 2-3 months I plan to check out Strong Lifts 5x5.
I alternate between Routine A and Routine B on Mon, Wed, Fri, with this week being ABA and every other week being BAB. I also increase my calories by a couple of hundred on lifting days.
Routine A:
Dumbbell Squats - 3 sets x 12 reps
Lunges - 3 sets x 12 reps
Kneeling one arm row - 3 sets x 12 reps
Incline dumbbell bench press - 3 sets x 12 reps
Dumbbell flies - 3 sets x 12 reps
Arnold press - 3 sets x 12 reps
Tricep kickbacks - 3 sets x 12 reps
Routine B:
Dumbbell Deadlifts - 3 sets x 12 reps
Dumbbell Bench Press - 3 sets x 12 reps
Decline pushups - 3 sets to failure each set (the decline is really difficult at the beginning so after that I did 3 sets to failure of my best normal pushups)
Side laterals - 3 sets x 12 reps
Dumbbell curls - 3 sets x 12 reps
Situps - 3 sets to failure each set (I can do a lot of these so I just stop when I feel I've done enough)0 -
Mine is
Warm up- foam roller x band walks
Jerk complex (just bar) pressx5 push pressx5 split squat x5 jerk x5 (repeat whole complex x2)
Plank walk ups 2x10
Bar bell roll outs 3x8
Jerk 4x5
Split squats (with DBS) 2x8 2x5
Bent over row 2x8 2x5
Dead lifts 4x8
Push ups 4x5
Chin ups 4x5
3 times a week
Also run 3x a week and hiit circuits x20 -
I do 3 times a week 40-45 minutes, usually Mon-Wed-Fri, whole body every time.
Usually a warm-up set at 12 reps with a lower weight and then 3x8
Squats
Sumo deadlifts
Sitting cable row (alternate high and low back muscle)
Pull down to chest
Chest press
Shoulder press
Leg press
Core (usually plank but also suspention exercises)0 -
I do Wendler 5/3/1, 4 day upper lower split:
The lifts:
Military Press, Close Grip Bench, Dips;
Deadlift, Zercher/Front squat, Back Raises
Bench Press, Incline Bench, Chin ups
Squat, Romanian Deadlift, DB Bent Over Row
The reps vary from week to week. I usually don't do much cardio. I do abs after some of the workouts-plank, Pallof Press, TRX Jackknife and or Pike, TRX/SB Roll out.
That's about it.0