Ladies....will someone post their heavy lifting routine?

Options
2»

Replies

  • DouMc
    DouMc Posts: 1,689 Member
    Options
    Bump.
  • OkieTink
    OkieTink Posts: 285 Member
    Options
    I do 3 sets. First 2 set is 8-10 rep's, last set is to failure.
  • dlpnrn2b
    dlpnrn2b Posts: 441 Member
    Options
    bump
  • Natihilator
    Natihilator Posts: 1,778 Member
    Options
    bumping dis
  • Justjamie0418
    Justjamie0418 Posts: 1,065 Member
    Options
    I do 3 sets. First 2 set is 8-10 rep's, last set is to failure.
    I do this as well. I have a 4 day split though
    Monday: pull ups, dips, both at 89 lb resistence Tricep pushdowns ( I use the machine now bc I cant seem to keep my elbows in on free weights) 45 lbs, Cable Barbell curls 40lbs, lat pull down 80lbs, dumbell lateral raises with 15lbs dumbells

    Tuesday: squats, still finind my way on this 95, dead lifts 135, standing calve raises with a block on the smith machine 125lbs, leg extensions 75lbs, leg curls 80 lbs

    Wednesday I swim

    Thursday: Bench press 70, Bent over rows 80, dumbell shoulder press 15 lbs then to 20lbs, Shoulder shrugs 35 lbs, barbell curls 45 lbs

    Friday: Deadlifts again, Legpress 200lbs, weighted lunges 25lbs, sitting calve raises 85lbs, stepups 20lbs
  • EngiAli
    EngiAli Posts: 83 Member
    Options
    New Rules of Weightlifting for Women (NROWL4W) - its a book , its all layed out. If you aren't willing yourself to do the 8th or 10th rep of something then you aren't lifting heavy enough. Start low to figure out your form and then go as heavy as possible without wrecking that form.
  • kopmom
    kopmom Posts: 491 Member
    Options
    Stronglifts 5x5

    Squats, Bench Press, Pendlay Rows, Overhead Press, Deadlifts

    Start with an empty barbell and work up.

    http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women

    This...great starter program !!

Categories