Ladies who lift

What does your strength training workout look like?

I do fullbody excluding chest.

5x10 squats with a 45pound barbell.
5x10 stiff legged deadlifts with same barbell.
5x10 shoulder rows with two 20lb free weights.
5x10 triceps extensions with one 20lb weight.
5x5 bicep curls with two 20lb weights.
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Replies

  • SonyaCele
    SonyaCele Posts: 2,842 Member
    edited February 2016
    why exclude chest? then its not a full body workout, and your workout isn't really well rounded in my opinion. do you do abs? you should look into something like strong lifts or some of the other lifting programs the girls are doing.

  • singingflutelady
    singingflutelady Posts: 8,738 Member
    edited February 2016
    I do the Texas method 3x a week full body plus accessories. Here are my numbers from this week (i am not going to write out accessories lol). I do progressive overload so the numbers are different each week.

    Monday

    Squat 165 lbs 5x5
    Bench 65 lbs 5x5 ( I suck at this)
    Bb row 130 lbs 5x5
    Shrugs 105 lbs 5x5

    Wednesday (light day)

    Squat 145 lbs 3x5
    OHP 50 lbs 3x5 ( I suck at this)
    Neutral grip pullups negatives 5x5
    Back extensions 30 lbs 5x10

    Friday

    Squat 195 lbs 1x5
    Bench 75 lbs 1x5
    Deadlift 175 lbs 1x5

  • jessicarehll
    jessicarehll Posts: 37 Member
    ATM, I don't do chest because I workout at home and make due with what I have. My "home fitness" is a work in progress as I build it up. I will look into some of the lifting program, though, to work towards a healthier am heavier routine. This one works, too.
  • singingflutelady
    singingflutelady Posts: 8,738 Member
    If you don't have a bench you can do floor presses instead of bench presses.
  • jessicarehll
    jessicarehll Posts: 37 Member
    Singleflutelady, your routine seems awesome.
  • singingflutelady
    singingflutelady Posts: 8,738 Member
    Thanks. I just started it this week. I was doing strong lifts before this.
  • jessicarehll
    jessicarehll Posts: 37 Member
    You know, I'll add those floor presses
  • SonyaCele
    SonyaCele Posts: 2,842 Member
    throw in some sets of pushups a couple times a week.
  • jessicarehll
    jessicarehll Posts: 37 Member
    I've wanted to do heavier lifts, but putting together a plan for myself is wear I would get lost.
  • arditarose
    arditarose Posts: 15,575 Member
    I do a 4 day upper lower/power/hypertrophy split.

    Sunday-Heavy Upper
    Bench
    DB Incline Bench
    Bent Over Row
    Lat pull
    Over Head Press
    Skull Crushers
    Barbell Curl

    Monday-Heavy Lower
    Squat
    Deadlift
    Barbell Hip Thrust
    Leg press (but not always)
    Calf and leg curls can also be done but I have tweaked programming and often skip these

    Wednesday-Upper Hypertrophy
    Incline Barbell Bench Press
    Dumbbell flye
    Seated cable row
    One arm DB row
    DB lateral raise
    DB curl
    Tricep Extension

    Friday-Lower Hypertrophy
    Front Squat
    Barbell Lunge
    Good Mornings
    Glute Bridge
    Cable Pull Throughs
    Sometimes I'll throw in some other glute assistance work as well.

    I hit abs maybe twice per week. Mostly cable crunches and some oblique work
  • SonyaCele
    SonyaCele Posts: 2,842 Member
    my workout looks more like yours arditarose, with the max and volume days and on those same days of the week. I do a lot of box squats, my accessory stuff is always changing, basically the same muscles but just different movements. And abs every workout
  • haileyhoover8
    haileyhoover8 Posts: 3 Member
    Monday and Thursday: Upper Body
    Chest press- 3x10 with 100 lbs
    Bench press- 1x6 with 135 lbs
    Curls- 3x10 with 50 lbs
    Lateral pull down- 3x10 125 lbs
    Vertical butterfly- 3x10 75 lbs
    Pull ups- 3x10 body weight
    Tricep lifts- 3x10 with 75 lbs
    Dumbbell side/front/back lifts with 15 lbs each hand- 1x10 each arm for each rotation
    Tuesday and Friday- leg and butt
    Leg press- 250 lbs 3x10
    Leg curl- 85 lbs 3x10
    Hamstring curl- 70 lbs 3x10
    Barbell sumo squats- 225 lbs 4x25
    Barbell squats- 225 2x25
    Bench jump squats- body weight 3x20
    Dead lift jumps- 3x10 200 lbs
    100 calf raises
    Everyday ab workout:
    25 sit ups
    50 inclined sit ups with 45 lbs
    25 crunches
    25 leg up crunches (each leg)
    30 sec plank
    3x10 hanging dumbbell lift with 25 lbs
    25 v-up
    5x deadbug circuits
    Wednesday, Sunday- full body stretch day
    Saturday- 2 mile jog
    I also swim 2 to 3 hours Monday through Friday
  • arditarose
    arditarose Posts: 15,575 Member
    SonyaCele wrote: »
    my workout looks more like yours arditarose, with the max and volume days and on those same days of the week. I do a lot of box squats, my accessory stuff is always changing, basically the same muscles but just different movements. And abs every workout


    Interesting. And I know you're a power lifter. I was wondering if my power lifting would suffer with this routine-but I'm just having a bit of fun with body building at the moment to see what I can do aesthetically. I much prefer powerlifting though.
  • lcuconley
    lcuconley Posts: 734 Member
    I have done New Rules of lifting for Women and Nia Shanks. I agree that you should start with a program. What i like about the two I mentioned is that there are two or three routines that you cycle through, rather than just doing the same thing every day. Agree with the above poster that you should do push ups.
  • SonyaCele
    SonyaCele Posts: 2,842 Member
    i'm debating switching to a body building program for a while just to see what would happen, do you like it so far? I get bored with the same thing after too long. i dont know anything about body building except that its a different rep range and i see the stage girls at my gym always working on their glutes.
  • arditarose
    arditarose Posts: 15,575 Member
    I don't understand not bench pressing
  • lcuconley
    lcuconley Posts: 734 Member
    arditarose wrote: »
    I don't understand not bench pressing

    she does not have a bench at home.
  • arditarose
    arditarose Posts: 15,575 Member
    SonyaCele wrote: »
    i'm debating switching to a body building program for a while just to see what would happen, do you like it so far? I get bored with the same thing after too long. i dont know anything about body building except that its a different rep range and i see the stage girls at my gym always working on their glutes.


    I do like this program actually. I think Brandon Campbell kind of had Layne Norton's PHAT in mind when he wrote it. I like it because I do get my power lifting fix in and the hypertrophy work is fun in a surplus, you get a nice pump and the PRs are still fun, not in the SAME way as a heavy squat PR but there are still performance goals to look forward to there.
  • arditarose
    arditarose Posts: 15,575 Member
    lcuconley wrote: »
    arditarose wrote: »
    I don't understand not bench pressing

    she does not have a bench at home.

    ah missed that apologies
  • SonyaCele
    SonyaCele Posts: 2,842 Member
    i'll look into brandon campbell, thanks!