Strength Training Routine

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Replies

  • koosdel
    koosdel Posts: 3,317 Member
    My curent routine,

    Day 1;
    Lunges 5X5
    Hack Squats 5X5
    Leg Curls 5X5

    Day 2;
    Bench Press 5X5
    Neutral Grip Pull-Ups 10X10 (5X5 if weightd)
    Sit-Ups 2Xmax

    Day 3;
    Pull overs 5X8
    Curls 5X5
    Military Press 5X5

    Day 4- Off

    Day 5
    Deadlifts Sets of 3 to max/failure
    Sit-Ups- 2Xmax

    Day 6- Off

    My warm up is 1 20 rep set of each exercise with really low weight. After completion of each excersise I do one extra set to failure. Then stretch like crazy and bike, or run, or whatever cardio i feel like for 30 minutes. Then I stretch again. This is all with free weights. I usually need some one to help with the leg curls. Its pretty tough to pick up a dumbell with your feet!
  • kimnmia
    kimnmia Posts: 17 Member
    Check out the book, The New Rules of Lifting for Women. Very informative and has a laid out weight lifting plan.

    I do this one plus some exercises from The New Rules of Lifting for Abs. Both are AMAZING books and go into a lot of detail about workouts and getting the right nutrition to make your workouts worth it!
  • NikkiDerrig386
    NikkiDerrig386 Posts: 1,096 Member
    Do you only lift weights or do you do plyometrics training or other training using your own body weight. I do a lot of circuits using my own body weight. I also include weights; it depends what I am doing. You should check out my forums and bodyrock.tv! That will help you! I will be you any money (just kidding im poor) you will love them!!
  • bbygrl5
    bbygrl5 Posts: 964 Member
    @koosdel: Thank you for taking the time to type that out!! It's very helpful to see what people do specifically!! THANK YOU!!!! :flowerforyou:

    Thanks ladies! Helpful info. I will definitely check out your forums urbinachick :smile:
  • thkelly
    thkelly Posts: 466 Member
    I was going to type it all out, but really I just do this: http://bodyforlife.com/library/exercise/weight-training

    All my exercises are with free weights. I can hit every muscle group, but sometimes I do wish I had some machines or at least a powerrack for some of the leg exercises. For example, it's getting very hard to hold on to the heavy dumbbells when trying to max out on squats or calf raises.

    have you tried wrist straps? or even chalk?
    i actually stopped using my wrist straps for rows, deadlifts, etc and use chalk now and can pull even more weight than when i was using the straps
  • taso42_DELETED
    taso42_DELETED Posts: 3,394 Member
    I was going to type it all out, but really I just do this: http://bodyforlife.com/library/exercise/weight-training

    All my exercises are with free weights. I can hit every muscle group, but sometimes I do wish I had some machines or at least a powerrack for some of the leg exercises. For example, it's getting very hard to hold on to the heavy dumbbells when trying to max out on squats or calf raises.

    have you tried wrist straps? or even chalk?
    i actually stopped using my wrist straps for rows, deadlifts, etc and use chalk now and can pull even more weight than when i was using the straps

    Thanks, I will look into chalk. I have tried straps before but they were kind of awkward. Maybe because my dumbbells aren't standard; they're adjustable Powerblock dumbbels.
  • nsciambi
    nsciambi Posts: 70 Member
    Note:
    * My workout usually varies from this as I don't like to wait for weights/equipment, and my leg workout isn't as intensive when I'm running consistently.
    *I usually practice supersets or work two different muscle groups with no rest period (other than walking from one location to another) to make my workouts fit my limited schedule.
    * 3 sets of each exercise 6-8 or 10-12 reps depending on if I'm lifting heavy that day
    Day 1:
    Tri/Bi
    1)
    Bicep Curl w/ EZ bar
    Tricep push down on cable machine

    2)
    Rope Curl (Hammer Curl motion) on cable machine
    Skull Crushers

    3)
    Isolation curl with dumbbell or 21s with EZ bar
    Tricep kickback with dumbbell

    4)
    Varies (I like to try exercises that I have read about or watched others do.)

    Day 2: Chest/Back

    1)
    Barbell bench press
    Deadlift

    2)
    Incline chest press
    Face pulls on cable machine

    3)
    Decline chest press
    Lat pull down

    4)
    Chest fly machine
    Seated row on cable machine

    Day 3: Legs/Butt

    1) Barbell squat
    2) Hamstring curl machine
    3) Walking lunges with dumbbells or step ups with dumbbells
    4) Weighted pelvic bridge thing

    Day 4: Shoulders/Abs

    1)
    Shoulder press with dumbbells
    Decline sit ups while holding weight plate

    2)
    Side Lateral dumbbell raises
    Decline sit ups with twist while holding weight plate

    3)
    Front Lateral dumbbell raises
    Hanging knee or leg raises

    4)
    Dumbbell Shrugs
    Planks
  • 1113cw
    1113cw Posts: 830 Member
    Bump!
    I totally need to up the strength training as I'm doing next to nothing (Last Chance Workout 1-2x per week). Looking forward to suggestions and advice!
  • Jill_Clemmons
    Jill_Clemmons Posts: 32
    i do the "Group Power" class with free weights. Classes like that are fun because you do the routine to music and get to know the people in the group over time. If you are new to something like that, the instructors are usually very helpful to make sure you don't accidentally lift wrong and injure yourself.
  • JennLifts
    JennLifts Posts: 1,913 Member
    Note:
    * My workout usually varies from this as I don't like to wait for weights/equipment, and my leg workout isn't as intensive when I'm running consistently.
    *I usually practice supersets or work two different muscle groups with no rest period (other than walking from one location to another) to make my workouts fit my limited schedule.
    * 3 sets of each exercise 6-8 or 10-12 reps depending on if I'm lifting heavy that day
    Day 1:
    Tri/Bi
    1)
    Bicep Curl w/ EZ bar
    Tricep push down on cable machine
    2)
    Rope Curl (Hammer Curl motion) on cable machine
    Skull Crushers
    3)
    Isolation curl with dumbbell or 21s with EZ bar
    Tricep kickback with dumbbell
    4)
    Varies (I like to try exercises that I have read about or watched others do.)

    Day 2: Chest/Back
    1)
    Barbell bench press
    Deadlift
    2)
    Incline chest press
    Face pulls on cable machine
    3)
    Decline chest press
    Lat pull down
    4)
    Chest fly machine
    Seated row on cable machine

    Day 3: Legs/Butt
    1) Barbell squat
    2) Hamstring curl machine
    3) Walking lunges with dumbbells or step ups with dumbbells
    4) Weighted pelvic bridge thing

    Day 4: Shoulders/Abs
    1)
    Shoulder press with dumbbells
    Decline sit ups while holding weight plate
    2)
    Side Lateral dumbbell raises
    Decline sit ups with twist while holding weight plate
    3)
    Front Lateral dumbbell raises
    Hanging knee or leg raises
    4)
    Dumbbell Shrugs
    Planks


    Nice workout!!
  • bbygrl5
    bbygrl5 Posts: 964 Member
    Thank you nsciambi for typing that out! That is great!!

    @Jill: I tried that class and really liked it. I definitely felt a good sore the next day. I'm still debating if I'm going to make it part of my regular regiment or not. I would love to, there are just sooo many options and not enough recovery days a week, lol.

    Thanks for the input everyone! This is really helpful!!
  • VictorinoDennis
    VictorinoDennis Posts: 100
    Bump Bump Bump
  • rachpiper720
    rachpiper720 Posts: 204
    I HATE cardio, and love weight lifting so I have tried a bunch of exercise programs. I like to work as many muscle groups as I can at a time. I'll cut out exercises if something is sore not to over work it. My most favorite exercises come from a blog http://www.bodyrock.tv/

    The lady, Zuzana, is freaking ripped and puts together fun routines. Workouts/exercises challenges are posted 5x a week and I never get bored. They are super intense and last anywhere from 10-30 minutes, but believe me they will kick your trash and get you in shape in no time. They are awesome for fat loss and gaining muscle. I have been doing them religiously for 2 months and have never seen such drastic changes (even after I sweated through P90x). I have quite a layer of fat to lose, but my muscles are starting to show definition.

    A great book is "You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women" by Mark Lauren... AWESOME book. Much like "Body for Life", but you don't need gym equipment or weights.

    You also might want to look into Crossfit...I think that's what's going to be next once I conquer Bodyrock!
  • lulusmom
    lulusmom Posts: 71
    I had AMAZING success with the Body Scultping Bible For Women weightlifting routine. I followed it for about a year and it was a better, more effective workout than any of my trainers have ever put me on.
  • NikkiDerrig386
    NikkiDerrig386 Posts: 1,096 Member
    I HATE cardio, and love weight lifting so I have tried a bunch of exercise programs. I like to work as many muscle groups as I can at a time. I'll cut out exercises if something is sore not to over work it. My most favorite exercises come from a blog http://www.bodyrock.tv/

    The lady, Zuzana, is freaking ripped and puts together fun routines. Workouts/exercises challenges are posted 5x a week and I never get bored. They are super intense and last anywhere from 10-30 minutes, but believe me they will kick your trash and get you in shape in no time. They are awesome for fat loss and gaining muscle. I have been doing them religiously for 2 months and have never seen such drastic changes (even after I sweated through P90x). I have quite a layer of fat to lose, but my muscles are starting to show definition.

    A great book is "You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women" by Mark Lauren... AWESOME book. Much like "Body for Life", but you don't need gym equipment or weights.

    You also might want to look into Crossfit...I think that's what's going to be next once I conquer Bodyrock!

    <---- Bodyrocker!!!

    I have been following her for about a year now!
  • bbygrl5
    bbygrl5 Posts: 964 Member
    Bump.. in case there are more of you strength trainers out there who haven't seen this and would like to share.
  • thkelly
    thkelly Posts: 466 Member
    WTF is Bumping?

    Free weights all the way. Resistance machines second fave. Body bands, stability balls, etc. Weight machines suck.

    why would you stability balls SUCK? and what are you talking about "weight machines"? how's that different than a resistance machine? this post doesn't even make sense
  • NikkiDerrig386
    NikkiDerrig386 Posts: 1,096 Member
    WTF is Bumping?

    Free weights all the way. Resistance machines second fave. Body bands, stability balls, etc. Weight machines suck.

    why would you stability balls SUCK? and what are you talking about "weight machines"? how's that different than a resistance machine? this post doesn't even make sense

    Stability balls do not suck at all. They add core training to some exercises. I see a lot of trainers use them too!!

    I do agree on your weight machince comment. It is the came thing.
  • NikkiDerrig386
    NikkiDerrig386 Posts: 1,096 Member
    WTF is Bumping?

    Free weights all the way. Resistance machines second fave. Body bands, stability balls, etc. Weight machines suck.

    why would you stability balls SUCK? and what are you talking about "weight machines"? how's that different than a resistance machine? this post doesn't even make sense

    Stability balls do not suck at all. They add core training to some exercises. I see a lot of trainers use them too!!

    I do agree on your weight machince comment. It is the came thing.
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