What's the best weight training plan for women at home?
npayne90
Posts: 83 Member
Hello, I have been weight training at home, and currently do 2 excersises for each muscle group. After much research, i see that lifting heavy with less reps will do the trick, but i simply dont have bigger weights and cant buy them now. Currently my biggest weights are 2 8lb dungbells, which are really heavy, but ive noticed they are becoming easier to lift. This is my plan, please tell me if you know a better one, how many times a week i should train my upper body and lower body etc, should i weight train my lower muscles once a week? im hoping to have a success by june. Also feel free to check my diary.
Mondays - upperbody.
Chest - Incline Press with 2 8lbs dungbells. 4 sets, 10 reps.
Chest flys (the same)
Back - Bent over row - (same)
Deadlifts (same)
Lat pull downs with door extensions.
Shoulders - Shoulder Press (same
Lateral Raises (same)
BIceps - Hammer Curl 4 sets, 12 reps
Curl - (same)
Triceps - Overhead extension 4 sets 10 reps
Tricep extension kickbacks 4 sets per arm 7 - 10 reps.
I get all my excersises from this websites http://www.strength-training-woman.com/strength-training-exercises.html
Do you have any better ideas or imputs?
thanks and God bless.
Mondays - upperbody.
Chest - Incline Press with 2 8lbs dungbells. 4 sets, 10 reps.
Chest flys (the same)
Back - Bent over row - (same)
Deadlifts (same)
Lat pull downs with door extensions.
Shoulders - Shoulder Press (same
Lateral Raises (same)
BIceps - Hammer Curl 4 sets, 12 reps
Curl - (same)
Triceps - Overhead extension 4 sets 10 reps
Tricep extension kickbacks 4 sets per arm 7 - 10 reps.
I get all my excersises from this websites http://www.strength-training-woman.com/strength-training-exercises.html
Do you have any better ideas or imputs?
thanks and God bless.
0
Replies
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Sorry didn't finish hahaha.
Tuesday - OFF
Wednesday - Lower body
squats
lunges but today my muscle was hurting when i went down.
ham and glutes - bridge pose
step ups
standing calf raise
leg curl.
all about 4 sets 10 reps
should i really train my lower body once a week? im ok with that, but just want so opinions.
Thusday - Upper body
Friday - off
Saturday - Upper body.
Sunday - off (or lower body? what do you think)
before every workout, im doing the warm up part of INSANITY. Im also eating high protein low carbs.0
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