Whats your strength training routine like?

WalkingGirl1985
WalkingGirl1985 Posts: 2,046 Member
edited September 2024 in Fitness and Exercise
What do you do in reps/sets?

I try and do 30 minutes minimum 3 times a week

Pushups, Lunges, Weights- (Squats, Lunges, or whatever) Do some ab work..so whats your routine like? :smile:

Replies

  • lisabel87
    lisabel87 Posts: 152
    I'm a big fan of resistance band workouts. I also do some of the machines at the gym, but I really hate them. So monotonous.
  • taso42_DELETED
    taso42_DELETED Posts: 3,394 Member
    I have Upper Body day and Lower Body/Abs day.

    Upper Body Day: Chest, Shoulders, Back, Triceps, Biceps

    Lower Body Day: Quads, Hamstrings, Calves, Abs

    http://bodyforlife.com/library/exercise/weight-training

    Lately I swapped in a more intense routine called "Ab Boot Camp" for the Abs portion.
  • ItsLessOfMe
    ItsLessOfMe Posts: 374 Member
    I mainly do strength traing classes with lunges, dumbells and lots of push ups. Usually 1 hr 2 to 3 times a week
  • trimom63
    trimom63 Posts: 351 Member
    I enjoy my BodyPump class...much more enjoyable way of lifting!! I do it twice a week for now, but may up that to 3 times before long.
  • chevy88grl
    chevy88grl Posts: 3,937 Member
    I usually do:

    shoulder press, chest press, fly, delts, arm curls, tricep extension, ad machine and the hip machines. Oh! and the rowing machine.

    Here's how I do it... I choose 3 different ones each time I go to the gym. Then I do a warm up on the treadmill, the 3 machines (as many reps as I can do - with lower weight), back to the treadmill for 10 mins of running, back to the same 3 machines - as many reps as I can do - but this time I raise the weight), then back to the treadmill for 10 mins of running again, then back to the machines for more reps at the same weight as the last time (BTW, I usually up my weight once a month or whenever it starts to be too easy -- if I can do more than 15 reps/3 times -- it's time to raise the weight) and then I do the hip machines and I cap it off on the treadmill for 5 mins of intense running.
  • aippolito1
    aippolito1 Posts: 4,894 Member
    Legs -

    wall squats with an exercise ball 3 sets of 15
    leg press 3 sets of 15, 90 lbs.
    hamstring extension 3 sets of 15, 20 lbs.
    hip adductor 3 sets of 20, 90 lbs.
    hip abductor 3 sets of 20, 90 lbs.
    donkey kicks 1 set each leg of 15
    side leg lifts 1 set each leg of 20
    fire hydrants with kicks 1 set each leg of 15

    Abs -

    weighted crunches (machine) 3 sets of 15, 50 lbs.
    weighted crunches (holding a weight) 2-3 sets of 15, 10 lbs.
    knee lifts (straight up) 2 sets of 15
    knee lifts (side to side) 2 sets of 8 each side
    leg lifts 2 sets of however many i can do! yesterday it was 6
    sit-ups - as many as i can

    Arms/Shoulers -

    hammer curls 2 sets of 10, 12.5 lbs
    preacher curls 5 sets of 10, starting with 25 lbs, dropping 5 lbs each set
    chin lifts? 2 sets of 8, 30 lbs.
    tricep extension 3 sets of 12-15, 22.5 and 28.5 lbs. (both arms together, then each arm separately, 2 sets each)
    tricep dips 3 sets of 15, body weight
    tricep pull down 3 sets of 15, 20 lbs.
    rear delt somethings? 3 sets of 15, 25-30 lbs.
    concentration curls 1 set of 10-20, 7.5 lbs (in a deep squat - so as long as i can last!)
    shoulder raises - 2 sets of 10, 10 lbs.

    Back/Chest -

    lat pull downs 3 sets of 15, 40 lbs.
    pushups 2 sets of 10-15, body weight
    some backwards ab looking machine thing 3 sets of 20, 30 lbs.

    There are some others that I don't know the names of. My total body work out ends up to be about an hour and a half.
  • taso42_DELETED
    taso42_DELETED Posts: 3,394 Member
    @chevy88grl & @arielle0489, wow, you two don't fool around! nice routines!
  • chevy88grl
    chevy88grl Posts: 3,937 Member
    @chevy88grl & @arielle0489, wow, you two don't fool around! nice routines!

    Thanks! I just started doing this recently and I already see a difference! :)
  • stephanielynn76
    stephanielynn76 Posts: 709 Member
    I have my strength training routine on my blog if you wanna check it out... link is in the siggy. :)
  • aippolito1
    aippolito1 Posts: 4,894 Member
    @chevy88grl & @arielle0489, wow, you two don't fool around! nice routines!

    Thanks! I just started doing this recently and I already see a difference! :)

    I say the same!
  • hroush
    hroush Posts: 2,073 Member
    this:

    http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    this
    http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength
    Wendler's 5/3/1
  • sweetums85
    sweetums85 Posts: 23 Member
    2 x 1 hour pump class
    3 x 50 min rpm class

    :-) loving it
  • DebiP10
    DebiP10 Posts: 275 Member
    I do a 5 day split. That is working induvidual muscle groups once a week which normally takes 30 mins.
    Monday- biceps and triceps
    Tuesday- chest
    Wednesday- legs
    thursday- back
    friday- shoulders

    Each day consists of 4 exercises of usually 3 sets and 10 reps and on monday,wednesday and fridays i also do 20 mins of core work.

    Each evening after work im currently doing JM 30 day shred at home.
  • pizzygirltx
    pizzygirltx Posts: 96
    bump
  • bmontgomery87
    bmontgomery87 Posts: 1,260 Member
    Bodybuilding.com has some good routines you can find.

    My routine right now. (changing soon)
    upper one day
    lower the next
    rest day
    upper
    lower
    then 2 days off.


    upper I make sure to do 1-2 excercises per bodypart. shoulders,back,biceps,triceps, chest.
    Usually some form of bench press, shoulder presses, bb curls, rows, lat pulldowns, dips.

    Lower I do squats, lunges, leg press, hamstring curls, hip adduction/abduction machine, and abs. (squats hit abs some, so I work my abs with my lower body)
  • Tankplanker
    Tankplanker Posts: 365 Member
    I'm following P90x, so it alternates between weights and cardio over the six days. Currently it looks like:

    Chest, Shoulders, Triceps
    Cardio
    Back & Biceps
    Cardio
    Legs & Back
    Cardio

    On the days I have weights I do my abs as well. Weights workouts are normally 50 to 55 minutes and I work to failure of form.

    The majority of the exercises are based on pull up or push up or lunge or squat variations with a ton of biceps curls or triceps extensions.

    When I change up in a few weeks I'll be making the weights work outs longer.
  • End6ame
    End6ame Posts: 903
    this
    http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength
    Wendler's 5/3/1


    5/3/1 is way too slow for a beginner. I would recommend StrongLifts as previously stated. For a women I would recommend doing StrongLifts until you stall once, Then do a couple of rounds of Madcow (or until you stall again) and then 5/3/1.

    StrongLifts: http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/
    Madcow: http://stronglifts.com/madcow-5x5-training-programs/
    5/3/1: http://stronglifts.com/531-jim-wendler-review-training-program/
This discussion has been closed.

Categories