For the ladies that strength train

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  • bio_fit
    bio_fit Posts: 307 Member
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    I have only been going to the gym for 3-4 weeks, but I've already seen improvements. So far I've only been using the machines, I don't want to venture into the free weights section until I've built up a bit more upper body strength. It's pathetic compared to my thunder thighs!

    I go for 3 sets of 8 reps.

    Hip adduction/inner thigh: 176lb (80kg)
    Hip abduction/outer thigh: 187lb (85kg)
    Seated leg press: 165lb (75kg)
    Abdominals/crunch: 55lb (25kg)
    Shoulder press: 22lb (10kg)
    Chest press: 33lb (15kg)
    Triceps press: 39lb (17.5kg)
    Biceps curl: 22lb (10kg) - per arm.

    I think that's it!
  • aj_31
    aj_31 Posts: 999 Member
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    Barbell Squats: 95 w/bar (squat rack & bar)
    Leg Press: 210
    Standing Calf Raises: 160
    Seated Calf Raises: 50
    Leg Extension: 70
    Leg Curl: 70
    Bicep Curls: 15
    Bench Press: 65 w/bar
    Incline Bench Press: 70 w/bar
    Shoulder Press: 2 - 17.5 (barbells)
    Deadlift: 95 lbs w/bar


    Most of these are 3 sets of 10 but some are 4 sets of 8.
  • littleali
    littleali Posts: 179 Member
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    Leg Press: 220lbs
    Lat Pulldowns: 77lbs
    Standing Bicep Cable Curl: 35lbs
    Chest Press: 45lbs
    Shoulder Press (Dumbbells): 15lbs
    Bicep Curls (Dumbbells): 22lbs
    Low Row: 110lbs

    Think that's it!
    My gym doesn't have barbells or smith machines, not amused.
  • aj_31
    aj_31 Posts: 999 Member
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    Not sure why I can't edit my post.

    Anyways - I noticed on the shoulder press I listed barbell but I use 2 dumbbells. Oops!

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