Ladies - current routine?

mhart21
mhart21 Posts: 4
in Goal: Gaining Weight and Body Building
I was wondering what everyone's current lifting routine is? Mine is minimal at the moment:

Lat pull down
Deadlift
Reverse crunches
Squat
Overhead press

Mon/Wed/Fri

Replies

  • crystaljanes1
    crystaljanes1 Posts: 6
    I am not sure if the routine I have is even the right one for my goals but my current work out plan is.

    1)
    Push up
    Squat - w/ weights
    Standing Bicep Curl
    One-Arm Barbell Row
    Triceps Extension
    Dips
    V-Tuck for Abs.
    30 Minutes Yoga, All Around.

    2)
    Push-Up
    Squat - w/ Weights
    Lunges - w/ Weights
    Calf Raises
    Front Leg Raises
    20 Mins. Yoga Abs & Legs.
  • IronCakes
    IronCakes Posts: 317 Member
    Monday - back
    Tuesday - chest
    Wednesday - legs
    Thursday - shoulders or arms
    Friday - whatever I didn't do Thursday
    Saturday - legs

    Yes, I'm too lazy to type out my routine.
  • MarineCodie
    MarineCodie Posts: 256 Member
    I found Jamie Eason's Live Fit Trainer last year and after I was done with that I just kinda mimicked my plan after hers. When I feel bored I start it over again. You should google it... it's awesome.

    Currently, though:

    Mon - Chest/Tri
    Run
    Tue - Back/Bi
    Yoga
    Wed- Shoulders/abs
    Run
    Thurs- Legs
    Fri - Run
    Elliptical or walk depending on how leg day went haha
    Sat- Complete rest
    Sun - long run

    :) Training for races knocks my lifting out of whack a bit.
  • Salt_Sand_Sun
    Salt_Sand_Sun Posts: 415 Member
    I just changed my routine from

    Mon - Run
    Tues- Bis/Tris
    Wed - Legs
    Thurs - Back / Shoulders
    Fri - Run
    Sat - Stadium Circuits
    Sun - Rest

    TO.....

    Mon - Run
    Tues - Full body Circuit
    Wed - Rest
    Thurs - Full body circuit
    Fri - Run
    Sat - Bike or run
    Sun- Rest
  • TriLifter
    TriLifter Posts: 1,283 Member
    Currently doing StrongLifts 5x5, but next month will stat NROL4W.
  • Miss_Meliss86
    Miss_Meliss86 Posts: 372 Member
    Just finished Stage 2 of New Rules of Lifting for Women, so my routine will be changing soon.

    Bare bones, routine is:

    Monday - Gym in AM for Lifting
    Tuesday - Run in AM or PM
    Wednesday - Gym in AM for Lifting, Gym in PM for Cardio with friend
    Thursday - Run or Rest, depends on how I'm feeling
    Friday - Gym in AM for Lifting
    Saturday - Long Run
    Sunday - Rest of Long Run if I didn't get around to it on Saturday
  • Yeller_Sensation
    Yeller_Sensation Posts: 373 Member
    Mon (Back & Biceps):
    21s
    Curls
    Unassisted pull-ups
    Rows
    Lat pull-downs

    Tue (Legs):
    Sumo deadlifts
    Squats

    Wed (Chest):
    Flat & decline barbell presses
    Flat & decline flyes

    Thu (Shoulders):
    Overhead dumbbell presses
    Planks
    Side raises

    Fri (Triceps):
    Pull-overs
    Barbell extensions
    Rope pull-downs
    Bar push-downs

    Sat (Legs):
    Sumo deadlifts
    Squats

    Sun: rest
  • TheSlorax
    TheSlorax Posts: 2,401 Member
    Monday:

    allpro beginner lifting routine with mods for dumbbells


    Tuesday:

    running, same distance as longest run previous week


    Wednesday:

    same lifting routine as monday


    Thursday:

    running, distance increased 1/4 mile from Tuesday run


    Friday:

    same lifting routine as wednesday


    Saturday:
    LONG strenuous hike usually, this weekend I think it will be bike riding all over angel island :)


    Sunday:
    running, distance increased by 1/2 mile from Tuesday run


    as you can see I have it planned out for 7 days a week but this almost never happens that way. I just try and make sure I increase mileage in my running and do lifting as often as I can. I do take rest days but I don't plan for them. pretty much if life gets in the way of exercise it's not the end of the world since I could probably use a rest anyway. YMMV.
  • KANGOOJUMPS
    KANGOOJUMPS Posts: 6,474 Member
    2 to 3 hours cardio a day, 7 days a week.
  • mamacoates
    mamacoates Posts: 430 Member
    I visit bodybuilding.com when I am looking for a new or adjusted workout. You can search by gender, age, and goals and see a variety of plans developed by a knowledgeable person that would match your criteria. Lots of good educational articles there as well.
  • WarriorCupcakeBlydnsr
    WarriorCupcakeBlydnsr Posts: 2,150 Member
    Mon: body Combat
    Tues: Bellydance Rehearsal
    Wed: RPM and Athletic Conditioning
    Thurs: Train with trainer, Body Combat, Body Pump
    Fri: rest day (unless can't train with trainer on Thurs then I train on Friday instead)
    Sat: Body Combat
    Sun: Rest
  • TheSlorax
    TheSlorax Posts: 2,401 Member
    2 to 3 hours cardio a day, 7 days a week.

    sounds like my schedule for my other preferred cardio activity. :smokin:
  • southerndream24
    southerndream24 Posts: 303 Member
    Doing a Six Week Power Shred along with my marathon training. Certain days are power days (lower reps higher weight) and other's are shred. (lower weight higher reps) I've tweaked it a little bit to fit with my running but here's my routine at the moment.

    Sunday:
    Morning: Run 5-6 mi
    Evening: Chest/Tris/Abs (Power)

    Monday:
    AM: Legs and Shoulders (Power)
    PM: Easy run 5-7 mi

    Tuesday
    AM: Back/Traps/Tris (Power)
    PM: Speed workout 5-6 mi

    Wednesday
    AM: Chest/Tris/Abs (shred)
    PM: Nike Training Club Class

    Thursday
    AM: Chest/Tris/Abs (shred)
    PM: Tempo Run 6-7 mi

    Friday
    Rest

    Saturday
    Long Training Run 12-20 mi (last few weeks of marathon training so I'm closer to 20 mi)
  • fitandgeeky
    fitandgeeky Posts: 232 Member
    I've been doing Layne Norton's PHAT for a while and I'm really enjoying it.

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