What's the best weight training plan for women at home?
![npayne90](https://dakd0cjsv8wfa.cloudfront.net/images/photos/user/108f/3ed4/f25f/9715/299c/ec17/90b9/6634929ea7df395658aa58dac45e0357dd9d.jpg)
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
-
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
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 394.2K Introduce Yourself
- 43.9K Getting Started
- 260.4K Health and Weight Loss
- 176.1K Food and Nutrition
- 47.5K Recipes
- 232.6K Fitness and Exercise
- 437 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.6K Goal: Gaining Weight and Body Building
- 153.1K Motivation and Support
- 8.1K Challenges
- 1.3K Debate Club
- 96.4K Chit-Chat
- 2.5K Fun and Games
- 3.9K MyFitnessPal Information
- 15 News and Announcements
- 1.2K Feature Suggestions and Ideas
- 2.7K MyFitnessPal Tech Support Questions