Female weight lifting

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  • BNY721
    BNY721 Posts: 125 Member
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    About 2 hours each day..20 min cardio on upper-body days. 10 min stretch.

    Mon - Rest
    Tue - Heavy Legs
    Wed - Shoulder/Lats
    Thur - Rest
    Fri- Legs
    Sat - Triceps/Abs
    Sun - Back/Biceps
  • moogie_fit
    moogie_fit Posts: 279 Member
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    Friday - lower body squat focus
    Saturday - upper body-heavy bench OHP rows pull-ups
    Sunday -cardio one hour
    Monday - lower body deadlift focus
    Tuesday - upper body lighter lifts higher reps same as Saturday
    Wednesday and Thursday rest days

    90 mins per lift and 60 mins for cardio
  • ljk0615
    ljk0615 Posts: 160 Member
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    Monday - heavy legs
    Tuesday -Shoulders + HIIT
    Wednesday - Back/bis
    Thursday - light legs - glute focused
    Friday - chest/triceps + HIIT
    Saturday - active rest- try to get in 2 mile walk pushing stroller
    Sunday - same as Saturday

    All my workouts take ~90 minutes sometimes a little less, sometimes a little more
  • RoxieDawn
    RoxieDawn Posts: 15,488 Member
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    Monday: Chest & Tris
    Tuesday: Legs/Glutes
    Wednesday: Back/bis
    Thursday: Legs/Glutes
    Friday: Shoulders

    Lifting days approx 60-75 minutes + 65 mins cardio/warmup/stretch Mon, Tues Thursday

    Saturday 70 minutes cardio + 15 mins warmup/stretch

    Complete Rest Sunday

    *** Currently bulking and also dual goal to keep up moderate running miles though winter.
  • estherdragonbat
    estherdragonbat Posts: 5,283 Member
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    About 75 minutes. I do light dumbbells, full body, three days a week.
  • firef1y72
    firef1y72 Posts: 1,579 Member
    edited October 2017
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    I'm following 5/3/1 so on a 4 week cycle with lifts (squat, deadlift, bench, overhead press) getting steadily heavier with different reps each week for 3 weeks then a deload week.
    Week 1 : 3 sets of 5 warm up, 2 sets 5 increasing weights, top set AMRAP
    Week 2 : 3x5 warm up, 2x3 increasing weights, top set AMRAP
    Week 3 : 3x5 warm up, 1x5, 1x3, AMRAP
    Week 4 : 3x5 warm up weights
    Finish each lift with 5x10 at 50% 1RPM, then various accessories

    I do typically one heavy lift in a day, so lift heavy 4x week for around 60min a time. Then do extra work with dumbells, bodyweight and TRX with my PT.

    eta : my warm up is generally a mile run down to the gym, hate faffing about with treadmills etc.

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