Your awesome schedules :)

llpaq
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! :smile:
Thank ladies :flowerforyou:

Replies

  • ScottishMrs
    ScottishMrs Posts: 254 Member
    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)
  • ukgirly01
    ukgirly01 Posts: 523 Member
    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 x2
  • MissPeppers
    MissPeppers Posts: 302 Member
    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)
  • deninevi
    deninevi Posts: 934 Member
    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.