who wants to build me a lifting routine?
RachelGrace1
Posts: 62 Member
I am not big on weight lifting ,and if I didn't read so often about the necessity of lifting while losing weight, I'd forget it. I've been basically just messing around with the dumbbells for the like 20 mins twice a week, just doing like bicep curls and side arm raise things, idk what I'm doing haha. Any good routines or websites anyone can recommend? Thanks!
0
Replies
-
I am not big on weight lifting ,and if I didn't read so often about the necessity of lifting while losing weight, I'd forget it. I've been basically just messing around with the dumbbells for the like 20 mins twice a week, just doing like bicep curls and side arm raise things, idk what I'm doing haha. Any good routines or websites anyone can recommend? Thanks!
You're in luck. someone already has!
www.stronglifts.com
OR
http://www.thenewrulesoflifting.com/nrol-for-women
I am doing stronglifts, my sister (8 weeks postpartum) is doing NROLFW. We both enjoy our programs. Find one you like and go with it!0 -
I'll check it out, thanks!0
-
jefit.com also has a lot of good pre-made workouts and routines.0
-
bodybuilder.com
TONS of info of everything you need to know about lifting and getting muscles! Not only for big rippedmen. Plenty of info on routines and programs.0 -
Go to youtube.com and type in "fitnessblender arms" or "fitnessblender strength training". I love this channel!!! They have tons of videos. You can pretty much type any body part or workout style and they got it. They don't have any background music or annoying chicks yelling. Just one person showing you how to do the workout and usually the guy in the background actually telling you the proper form or alternative exercise. Hope you enjoy them as much as I do!0
-
Push Day: Bench press 4sets x 8reps, Incline bench press 4x8, shoulder press 3x8, lateral raises 2x10, tricep extensions until burn out.
Pull Day: Pull ups or lateral pull down 4x8, Neutral grip pull ups 4x8, Cable rows 4x8, Rear delt flies or face pulls 3x8. Bicep curls until burn out.
Abs/Cardio Day: Do Whatever. But go ham. Sit ups, Leg lifts, etc.
Leg Day: SQUATS! Girls must squat. I'd say 3-4 sets x 6-8 reps is good. Then do some Hamstring curls, then some Calves, Maybe some leg extensions. Make sure you squat though.
If you don't know what something looks like, go on youtube or google images. If you feel the sets and reps are too hard for you lower your weight or reps. If you do them with ease, up your weight or reps.
*Note, if I can do 4 sets 8 reps easy, I go up 5 lbs the next time I do that exercise. I might do 4x6 but eventually I'll get back to 4x8, then move up weight again.
Keep in mind everyone's body is different. You can make your own plan using some of these work outs and others you may discover with different set-rep ranges. Having push, pull, etc on different days has helped me a bunch. But woman, you better squat. That's where its at.0 -
Hopefully you have access to a barbell and squat rack.
Stronglifts doesn't use or suggest using dumbbells.0 -
Pick a pre-written routine from one of the sites listed above. Choose one that fits your needs, schedule, equipment and experience level. Don't alter the program. Most of these program were written by people with yrs of experience.0
-
bench press, straight leg dead lifts and squats...pretty basic...lift heavy challenge your muscles but don't hurt yourself...I'd do all that first and then if you have energy left add this and that in...push and pull remember you want to work all muscles...you can do a full body workout 3x wk active recovery on days between...i just walk twice a day for 30-45 minutes each for my active recovery it helps my anxiety also...or you can split it up...i prefer full body because i might not be able to make it into the gym one day and i don't need an unbalanced workout....i do squats, dead lifts, kettle ball swings, plank, TRX CABLE inverted row and push ups, squats with over head thrusts, bridges, hamstring curls, leg press...if its time that you don't have do the lifting that uses the most muscles...dead lift, squats and bench press0
-
Push Day: Bench press 4sets x 8reps, Incline bench press 4x8, shoulder press 3x8, lateral raises 2x10, tricep extensions until burn out.
Pull Day: Pull ups or lateral pull down 4x8, Neutral grip pull ups 4x8, Cable rows 4x8, Rear delt flies or face pulls 3x8. Bicep curls until burn out.
Abs/Cardio Day: Do Whatever. But go ham. Sit ups, Leg lifts, etc.
Leg Day: SQUATS! Girls must squat. I'd say 3-4 sets x 6-8 reps is good. Then do some Hamstring curls, then some Calves, Maybe some leg extensions. Make sure you squat though.
If you don't know what something looks like, go on youtube or google images. If you feel the sets and reps are too hard for you lower your weight or reps. If you do them with ease, up your weight or reps.
*Note, if I can do 4 sets 8 reps easy, I go up 5 lbs the next time I do that exercise. I might do 4x6 but eventually I'll get back to 4x8, then move up weight again.
Keep in mind everyone's body is different. You can make your own plan using some of these work outs and others you may discover with different set-rep ranges. Having push, pull, etc on different days has helped me a bunch. But woman, you better squat. That's where its at.
ILoveBreakfast671~ I will do anything you tell me to do..lol Your pics are proof you know exactly what your talking about.
Strong First Post.0 -
Upper/Lower Split Training:
Aim to take about one minute of rest between the first group of exercises and then shorten the rest period to 30-45 seconds for the second.
Perform Workout A and Workout B one after each other and then break for a day before moving to Workout C and Workout D to round out your training week.
Workout A: monday
Squats: 4 sets of 5 reps
Lunges: 3 sets of 8 reps
Leg Extensions: 2 sets of 10 reps
Lying Leg Curls: 2 sets of 10 reps
Standing Calf Raises: 2 sets of 10 reps
Hanging Leg Raises: 2 sets of 15 reps
Workout B: tuesday
Dumbbell Bench Press: 3 sets of 5 reps
Bent Over Barbell Row: 3 sets of 5 reps
Military Press: 3 sets of 8 reps
Reverse Flyes: 2 sets of 10 reps
Side Lateral Raises: 2 sets of 10 reps
Bench Dips: 2 sets of 15 reps
wednesday off
Workout C: thursday
Deadlifts: 4 sets of 5 reps
Dumbbell Step-Ups: 3 sets of 8 reps
Leg Press: 3 sets of 10 reps
Seated Calf Raises: 2 sets of 8 reps
Standing Calf Raises: 2 sets of 15 reps
Exercise Ball Crunch: 2 sets of 15 reps
Workout
friday
Incline Bench Press: 3 sets of 8 reps
Lat Pulldown: 3 sets of 8 reps
Seated Cable Row: 2 sets of 8 reps
Dumbbell Bicep Curls: 2 sets of 10-12 reps
Incline Dumbbell Curls: 2 sets of 10-12 reps
Pushups: 2 sets of 15 reps or until fatigue0 -
Search trough the deep mines of bodybuilding.com0
-
I use Stronglifts. There's a group of women doing Stronglifts here on MFP that has the plan a little more detailed but the basic premise is this. Two workouts you do on alternating workout days. Mon - Workout A, Wed - Workout B, Friday - Workout A. Next Monday - Workout B, etc etc. Theres three compoud lifts each workout.
Workout A
Squats. Start at 45 lbs (which would be an empty barbell). Add 5 lbs each time you workout. Do 5 reps 5 times.
Benchpress. Start at empty barbell. Add 5 lbs each time you workout (or less, women dont have as much upper body strenth). 5x5.
Pendlay rows. I started at 65 lbs. Add 5 lbs each time you workout. 5x5.
Workout B
Squats (again. You do squats every workout). 5x5
Overhead Press. Start with an empty barbell. Add 5lbs each time you workout. 5x5
Deadlift. I started at 95 lbs, but you can start lower if you want, just work your way up. 5x1.
Its really simple, easy to keep up with, but really works you out.0 -
I am not big on weight lifting ,and if I didn't read so often about the necessity of lifting while losing weight, I'd forget it. I've been basically just messing around with the dumbbells for the like 20 mins twice a week, just doing like bicep curls and side arm raise things, idk what I'm doing haha. Any good routines or websites anyone can recommend? Thanks!
How much time do you have and is this something you plan on doing at a gym? I have made a friend of mine some pretty kick butt workouts. My husband and I have been doing them with her and it's been kicking my own butt as well. I'd be more than happy to share with you.0 -
Yeah I have a YMCA membership. Um probably like 30 mins 2-3 times a week, that's what I'll shoot for at least. Bodybuilding.com looks good "I'll definitely try some of thoseI am not big on weight lifting ,and if I didn't read so often about the necessity of lifting while losing weight, I'd forget it. I've been basically just messing around with the dumbbells for the like 20 mins twice a week, just doing like bicep curls and side arm raise things, idk what I'm doing haha. Any good routines or websites anyone can recommend? Thanks!
How much time do you have and is this something you plan on doing at a gym? I have made a friend of mine some pretty kick butt workouts. My husband and I have been doing them with her and it's been kicking my own butt as well. I'd be more than happy to share with you.0 -
This sounds really good too, I think I'm gonna try it. Thanks!I use Stronglifts. There's a group of women doing Stronglifts here on MFP that has the plan a little more detailed but the basic premise is this. Two workouts you do on alternating workout days. Mon - Workout A, Wed - Workout B, Friday - Workout A. Next Monday - Workout B, etc etc. Theres three compoud lifts each workout.
Workout A
Squats. Start at 45 lbs (which would be an empty barbell). Add 5 lbs each time you workout. Do 5 reps 5 times.
Benchpress. Start at empty barbell. Add 5 lbs each time you workout (or less, women dont have as much upper body strenth). 5x5.
Pendlay rows. I started at 65 lbs. Add 5 lbs each time you workout. 5x5.
Workout B
Squats (again. You do squats every workout). 5x5
Overhead Press. Start with an empty barbell. Add 5lbs each time you workout. 5x5
Deadlift. I started at 95 lbs, but you can start lower if you want, just work your way up. 5x1.
Its really simple, easy to keep up with, but really works you out.0 -
Pick a pre-written routine from one of the sites listed above. Choose one that fits your needs, schedule, equipment and experience level. Don't alter the program. Most of these program were written by people with yrs of experience.
This!!!!!!!
Do not attempt to make up your own routine using random moves. Trust the experts in the field. They have put a lot of thoughts into creating their programs.0 -
Push Day: Bench press 4sets x 8reps, Incline bench press 4x8, shoulder press 3x8, lateral raises 2x10, tricep extensions until burn out.
Pull Day: Pull ups or lateral pull down 4x8, Neutral grip pull ups 4x8, Cable rows 4x8, Rear delt flies or face pulls 3x8. Bicep curls until burn out.
Abs/Cardio Day: Do Whatever. But go ham. Sit ups, Leg lifts, etc.
Leg Day: SQUATS! Girls must squat. I'd say 3-4 sets x 6-8 reps is good. Then do some Hamstring curls, then some Calves, Maybe some leg extensions. Make sure you squat though.
If you don't know what something looks like, go on youtube or google images. If you feel the sets and reps are too hard for you lower your weight or reps. If you do them with ease, up your weight or reps.
*Note, if I can do 4 sets 8 reps easy, I go up 5 lbs the next time I do that exercise. I might do 4x6 but eventually I'll get back to 4x8, then move up weight again.
Keep in mind everyone's body is different. You can make your own plan using some of these work outs and others you may discover with different set-rep ranges. Having push, pull, etc on different days has helped me a bunch. But woman, you better squat. That's where its at.
:huh: is this part of a real program or it's just a made up routine? Those triceps extensions and bicep curls "until you burn out" sound fishy to me. It sounds like you're mixing heavy lifting and endurance/cardio in the same workout.0 -
I guess you don't need to hit failure with the burn outs if you don't want to. I'd rather have my muscles destroyed towards the end. I like that feeling. Burning out is highly debatable and totally up to each individual.
Define a real program and a made up routine.
This plan hits your muscles that are necessary to push, chest, front delts, traps, triceps etc. Same with pull days, it hits everything. The only exercise pull day needs is dead lifts but I can't tell a beginner to dead lift right off the bat. These are all compound movements which are excellent, but usually the arms need some work towards the end unless you want a separate arm day. This plan is for ease of use.
Your criticism seems fishy too.0
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.4K Introduce Yourself
- 43.8K Getting Started
- 260.2K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.4K Recipes
- 232.5K Fitness and Exercise
- 426 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.7K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions