Girls who lift...what is your routine like?
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This is an awesome thread! I am new to lifting also so I hired a trainer for six weeks to help me with technique and figure out a routine. I am two weeks into it and LOVE it!
Eventually, I'll be splitting up my leg work into two different days... this is just to get started...
Weekly schedule includes:
Sunday:
Legs- Squats, Stiff Leg Deadlifts, Leg Extensions, Lunges, Calf Pulses (don't forget those calves!!)
Abs- work with kettle bell and medicine ball such as weighted Russian Twists, etc.
Monday: REST
Tuesday:
Chest + Back- Bench press, Incline Flies, Deadlifts
Wednesday:
5K run
Thursday:
Arms + Shoulders- Military Press, Power Cleans, (can't remember the others... definitely work on triceps!)
Abs- decline situps, hanging leg raises, planks
2K run
Friday:
7K run
Saturday:
1 hour bike0 -
As a beginner I would reccomend doing a full-body routine 2-3 times per week with at least one day off in-between each session.
This is just something I made up myself. I do most of it in the 6-8 rep range but as a beginner you may wish to start a little higher (like 10-12 or even 15) as you get used to the moves and work on your form. Form always comes before you add weight
Workout 1
Back squat
Straight leg deadlift
Bench press
Pull-ups/chin-ups (a variety of assisted/negatives/bodyweight if you can)
Bent over row
Workout 2
Dead lift
Walking lunges
Weighted hip bridge
Overhead press
Dips (assisted)
Upright row0 -
right now...
barbell squats
overhead press
barbell curls
triceps extensions
barbell bent over rows
I would like to find some more barbell exercises i can do that doesnt involve laying down as i do not have anything bench-like.
hip thrusts don't use a bench0 -
Starting Strength for sure!
In fact, the routine was suggested to me by several women and some men.
Its a good routine to start with and get some basic strength going. But get a personal trainer to walk you through the exercises!0 -
Dead lifts
Squats
Overhead Press
Barbell Rows
Bench Press
I add bicep curls and tricep kickbacks just for sh1ts n giggles.
I do this pretty much, but I do dumbell press for chest instead.
I also do machines in addition. And lots of ab stuff.0 -
I lift three times per week--my schedule is like this:
Workout A
Squat
Dead Lift
Overhead Press (OHP)
Workout B
Squat
Bench Press
Power Clean
On the third day, I do "whatever". Yesterday I did a couple of barbell complexes, sometimes it's dumbbell complexes, sometimes It's a combination of body weight and barbell or dumbbell work.
I make sure to squat that day, and sometimes I dead lift that day as well, depending on how I'm feeling. I try to do different variations of those exercises from the ones I do on the other two days, though. So I'll do something like front squats and romanian deadlifts, etc.
On all three days I try to add a few other exercises--work on pull ups, chin ups, push ups, maybe some TRX stuff and/or kettlebell work.
In between my lifting days I usually do a vo2 max style kettlebell workout and walk for an hour. I take one day off from all weight/kettlebell work. I walk that day and maybe do a bodyweight circuit that's not terribly difficult, stretch, foam roll.0 -
Monday; Bench press, chest/shoulders/triceps day
Tuesday; back and biceps
Wednesday; Squat, legs
Thursdays; Shoulders
Friday; rest
Saturday; deadlift, legs.
I go heavy too.. right now (4 weeks into strength season) my bench press is 135, and I do 155 negatives
my squat is 225 and my deadlift is at least 225.0 -
Mine is on my profile. I'm doing something a little different as the rest of the year right now because I am cutting for 2 June vacations, but the compound days are still the same. 4 days of lifting, 3 heavy, 1 light/moderate.0
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right now...
barbell squats
overhead press
barbell curls
triceps extensions
barbell bent over rows
I would like to find some more barbell exercises i can do that doesnt involve laying down as i do not have anything bench-like.
What about deadlifts?
I do back squats every work out at the gym, and deadlifts every other workout. Then add in overhead press, dumbbell bench press, assisted pull-ups, etc., depending on what equipment is free and what I'm doing at home. At home (no cage) I do front squats, SLDLs (smaller weight than ordinary deadlifts), OHP, cleans and unweighted inverted rows and push-ups.0 -
Me and Yo have a video section on www.team-wild.com detailing how we lift
))
Recent examples are:
http://team-wild.com/2013/05/13/yos-arms-day-7th-may-2013/
http://team-wild.com/2013/04/27/delt-day-21st-april-2013/
http://team-wild.com/2013/04/21/transforming-legs-hams-quads-training/0 -
I've never done the same routine twice.
Today's workout is 21/15/9 of overhead squats and hand release pushups followed by strength:
•Snatch: 3×2 @ 85%
•Back squat: 2×5 @ 80%
•Push press: 3×3 @ 85%
•Clean deadlift: 3×5 @ 105% of Clean
•Box jumps: 5×5 (high)
I could never follow a detailed weekly routine. I'd get so bored so fast. I prefer the way my CrossFit gym programs it... ever-changing and always a challenge.0 -
I do Stronglifts twice a week and also add on bicep curls, tricep dips/extensions, lunges.0
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I follow the Stronglifts 5x5 workouts, but I'm only doing it twice a week and increasing my weights much more slowly than the plan says since I try to do cardio/plyo workouts at least three days a week.0
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right now...
barbell squats
overhead press
barbell curls
triceps extensions
barbell bent over rows
I would like to find some more barbell exercises i can do that doesnt involve laying down as i do not have anything bench-like.
hip thrusts don't use a bench
I think you're thinking of glute bridges. The lift generally referred to as a hip thrust does, in fact, have your shoulders up on a bench and feet on the floor.0 -
A few good routines to follow are:
Starting Strength
Stronglifts 5x5
New Rules of Lifting
5/3/1
There is no difference between a lifting routine for men and one for women.
This.
I started with Strong Lifts 5x5. It's a really good, simple program for beginners.0 -
Good info0
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I use this guide and it works
http://www.simplyshredded.com/the-ultimate-female-training-guide.html
I start with cardio as my warm up and stretch when I'm done.
Oh yeah, and I do Tabata on Mondays and PIlates on Thursdays. I just do the weights on Tues, Wed, and Friday.0 -
A few good routines to follow are:
Starting Strength
Stronglifts 5x5
New Rules of Lifting
5/3/1
There is no difference between a lifting routine for men and one for women.
this^
i started of doing 5x5 but found the book 'starting strength' invaluable for tips on what i was doing wrong. amazon will let you have a sneeky peek at the first few chapters.0 -
I follow Stronglifts 5x5, three workouts a week, M/W/F.
I lift from 7am to just after 8am, including my stretches.
I walk my dog, or go hiking on my off days.
Nothing has carved out my abs like weight lifting. My silhouette is tighter and leaner, my boobs and butt are perkier, and I love how strong I am. What's not to like?!0
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