Weightlifting routines...

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devilwhiterose
devilwhiterose Posts: 1,157 Member
in Fitness and Exercise
Where's a good place to find one? Is there a decent free app out there aside from the 5X5?

I came home yesterday and my husband was all "Why did you do chest, arms, and calves today? You're going to injure yourself." And then the argument started.

I don't have a set agenda on what workouts to do Monday through Friday... You know, exercises for chest day, exercises for leg day, etc etc. I want to focus more on weights during the week with cardio (long runs) on the weekend. I find myself sticking to machines because I know what I'm doing on those but I want to get in the weight room with a confident plan. :D

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  • jemhh
    jemhh Posts: 14,261 Member
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    There are a million different programs. That might be a slight exaggeration but here are a few:

    Strength training programs
    * http://bretcontreras.com/wp-content/uploads/Strong-Curves-Workout-Templates.pdf
    * http://forum.bodybuilding.com/showthread.php?t=4195843
    * http://www.thenewrulesoflifting.com/nrol-for-women
    * http://stronglifts.com/
    * https://blackironbeast.com/5/3/1/calculator
    * http://strengthvillain.com/forum/viewtopic.php?f=9&t=89

    As for chest, arms, and calves on the same day, I don't see what the problem would be injury-wise. Effective-wise, though, it's likely not the best for you as a beginner. In general, something like a full body program is better for beginners since you'll be able to hit everything 3x a week and progress through your newbie-ness that way. Have fun!
  • jenmckane86
    jenmckane86 Posts: 50 Member
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    https://www.stumptuous.com/category/training/workout_ideas

    That site has been very helpful for me starting out.
  • noclady1995
    noclady1995 Posts: 452 Member
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    I use JetFit, when I'm not following a particular plan. It's an awesome app. There are also plans in there you can follow, depending on your goals. You can see how the exercises are supposed to be performed, and it allows you to track workouts and progress. I love it.
  • devilwhiterose
    devilwhiterose Posts: 1,157 Member
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    Thanks ladies! I'll check out JetFit. Stumptuous and the blackironbeast look good too. I'll have to check them out more in depth tonight (when I'm not slacking at work) ;)
  • dollarbill181
    dollarbill181 Posts: 67 Member
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    I do:

    Day1: Chest and Abs
    Day2: Back and Shoulders/Traps
    Day3: Legs and Abs
    Day4: Biceps and Triceps
    Day5: Full Cardio
    Day6&7: Cardio/Rest days

    Message me if you want ideas on what exercises to do for each muscle group.
  • devilwhiterose
    devilwhiterose Posts: 1,157 Member
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    So I downloaded JEFit. I'm in love. It's free (which is mostly why I love it). But you pick a plan based on your goals and how many days a week you can work out. It sets up daily routines with little descriptions and example videos of each workout. When I finished my workout, it told me how much time I spent lifting, how much wasted time, and how many pounds I lifted total (4555lbs last night). Motivating! I love it! :D
  • chloeelizabethm
    chloeelizabethm Posts: 184 Member
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    noclady1995 wrote: »
    I use JetFit, when I'm not following a particular plan. It's an awesome app. There are also plans in there you can follow, depending on your goals. You can see how the exercises are supposed to be performed, and it allows you to track workouts and progress. I love it.

    I use Fitness Buddy which is kind of the same as this and has different workouts depending on your level and goals. I might try JetFit too to mix it up :)
  • devilwhiterose
    devilwhiterose Posts: 1,157 Member
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    Just so you know, there's an app called JETFIT and an app called JEFit. I was researching and downloading apps at the cyclic rate last night. :D
  • adnamalegna
    adnamalegna Posts: 203 Member
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    I looked at several routines and websites- took into consideration my starting point and equipment I have at my disposal and just came up with my own. Right now I don't do focused days(arms,back,legs..etc...) I'm just trying to lose the majority of the weight I need to so I use the equipment I do have to circuit train. It's working great - but as I get closer to goal I will be lifting more. That's my plan anyhow. :wink: I'm gonna check out all the apps y'all have listed though!!

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