STRENGTH TRAINING ROUTINE

Day 1- Upper body - Back, Shoulders, Chest, Arms, Abs
Day 2- Abs, Cardio
Day 3- Lower Body - Gluets, Hammies, Quads, Calvs, Abs
Day 4 - Abs, Cardio
Day 5- Repeat Day 1
Day 6- Abs, Cardio
Day 7- REST

Pick up next week starting with Lower body.

Rinse Repeat

Day 1- Upper body - Back, Shoulders, Chest, Arms, Abs
Day 2- Abs, Cardio
Day 3- Lower Body - Gluets, Hammies, Quads, Calvs, Abs
Day 4 - Abs, Cardio
Day 5- Repeat Day 1
Day 6- Abs, Cardio
Day 7- REST

Pick up next week starting with Lower body.

Rinse Repeat

You can over train your abs. They are just like all muscles and need rest.

Op, check out strong lift 5x5. You can also go to bodyrock.tv or you can even good p90x routine. P90X is a beachbody routine but they have their pdf onlin which has the days and moves broken out.

Day 1- Upper body - Back, Shoulders, Chest, Arms, Abs
Day 2- Abs, Cardio
Day 3- Lower Body - Gluets, Hammies, Quads, Calvs, Abs
Day 4 - Abs, Cardio
Day 5- Repeat Day 1
Day 6- Abs, Cardio
Day 7- REST

Pick up next week starting with Lower body.

Rinse Repeat

You can over train your abs. They are just like all muscles and need rest.

Op, check out strong lift 5x5. You can also go to bodyrock.tv or you can even good p90x routine. P90X is a beachbody routine but they have their pdf onlin which has the days and moves broken out.

Definitely...additionally, split routines like this can be complicated and overwhelming to a beginner. Much better to do full body workouts, utilizing compound lifts.

Here you go...
Day 1: Chest and Triceps
Day 2: Back and Biceps
Day 3: rest or steady state cardio
Day 4: shoulders and calves
Day 5: Legs (quads, and hams)
Day 6: rest or steady state cardio
Day 7: rest.

My question is when you do strengh training, how long is the best each time? thanks.

What do you mean by this? How long is the best what each time?

Do you mean how many times should you lift the weight for each exercise?

I'm not being sarcastic, I promise...I just can't give you a proper answer if I'm unsure of the question.

Go to www.sparkpeople.com and click on Fitness. There's a workout generator that has some great workouts (dumbbells or balance ball or gym or body weight, etc.), all for free.

My question is when you do strengh training, how long is the best each time? thanks.

What do you mean by this? How long is the best what each time?

Do you mean how many times should you lift the weight for each exercise?

I'm not being sarcastic, I promise...I just can't give you a proper answer if I'm unsure of the question.

I wanted to know how long do you do every day. half an hour? 1 hour? or better asked, how many reps of each activity? Sorry about the confusion.

The amount of time is going to depend on your workout. My workout takes me something less than an hour...and I go 3x a week.

As for reps, you're going to get some varying opinions on this. My belief is that for strength training, you should lift a weight that only allows you to complete 5-8 reps. For myself, I use a weight that only allows 5 reps, and then do 5 sets of those reps (for a total of 25). I take about 1 minutes worth of break between sets.

Does anyone know of a good site or do you have your own weekly strength training routine? I have been doing cardio and then strength training, but I would like a more regimented system to have in front of me. Instead of just going on a whim to lift weights. If you have some ideas, please share. Thanks so much!!!!

If you are still relatively novice, a split routine is probably overkill. For most people who are novice lifters, I generally recommend a full-body workout 2-3 days a week for the first 6 months or so. exrx.net has some great templates. Alternately, a simple compound routine like the following works great:

Day 1:
Bench Press
Deadlift

Day 2:
Military Press
Chin-up (weighted if possible)

Day 3:
Squat
Dip (weighted if possible

You can add an additional movement if not on a significant caloric deficit (barbell rows, push-ups/decline push-ups, and cleans are great additions). Starting Strength is a phenomenal book with a lot of good info on all this. Keep in mind the routines in it are written for people on a substantial caloric surplus. If you are on a deficit, your recovery will be significantly impaired, so you need to do less volume.

I would not recommend any split more than 3 days to start with... you simply don't need that much volume/specificity til you are nearing "advanced" levels (check strstd.com for a nice "strength standards" calculator). Basically, as long as you are still making linear progress on a bulk, or maintaining lifts on a cut, your routine is fine. Keep it as simple as you can and still make linear gains.

Just my 2c.

Here you go...
Day 1: Chest and Triceps
Day 2: Back and Biceps
Day 3: rest or steady state cardio
Day 4: shoulders and calves
Day 5: Legs (quads, and hams)
Day 6: rest or steady state cardio
Day 7: rest.

I'm a beginner and i'm curious how many exercises are you doing on each area?

As a beginner heres an easy break down for you.. I have my female friend doing this exact routine and her results are phenomenal. Rep range is 6-8 with rest of 1.5-2min per set 3 sets total per exercise. except on Leg days. its 5 sets each.

Day 1: Chest and Tricep:
Flat bench
Incline DB press
Chest Flys (machine)
Dips (assisted if needed)
skull crushers

Day 2: Back and Biceps
pull ups (assisted if needed)
chin ups (assisted if needed)
bent over rows
rack deadlift
single arm rows
shrugs

Day 4:
military press
side raise
bent over dumb bell raise
face pulls
calf press
single leg calf press

Day 5:
Squats
deadlifts
pistols (single leg body weight squats)

I have Three that I like

My favorite involves supersets

Monday : Chest
Tuesday : Legs
Wednesday : Amrs
Thursday : Shoulders
Friday : Back

My second favorite is

Monday : Total body 2 sets 15 reps light weight
Tueday : Cardio
Wednesday : Total Body 3 sets 10 reps medium weight
Thursday : Cardio
Friday : Total Body 5 Sets 5 reps...Heavy weight

Then my third is

Monday : Upper Body
Tuesday : Lower Body
Wednesay : Cardio
Thursday : Upper Body
Friday : Lower Body


I work abs no more than 4 times a week...I agree with an earlier poster that said you can over train abs...

I spend 10 hours in the gym each week with another 4 running. if the bar aint bending, you are just pretending.

Day 1- Upper body - Back, Shoulders, Chest, Arms, Abs
Day 2- Abs, Cardio
Day 3- Lower Body - Gluets, Hammies, Quads, Calvs, Abs
Day 4 - Abs, Cardio
Day 5- Repeat Day 1
Day 6- Abs, Cardio
Day 7- REST

Pick up next week starting with Lower body.

Rinse Repeat

I like this minus all the abs though

20 reps each leg for step ups/lunges?

Here you go...
Day 1: Chest and Triceps
Day 2: Back and Biceps
Day 3: rest or steady state cardio
Day 4: shoulders and calves
Day 5: Legs (quads, and hams)
Day 6: rest or steady state cardio
Day 7: rest.

I'm a beginner and i'm curious how many exercises are you doing on each area?

As a beginner heres an easy break down for you.. I have my female friend doing this exact routine and her results are phenomenal. Rep range is 6-8 with rest of 1.5-2min per set 3 sets total per exercise. except on Leg days. its 5 sets each.

Day 1: Chest and Tricep:
Flat bench
Incline DB press
Chest Flys (machine)
Dips (assisted if needed)
skull crushers

Day 2: Back and Biceps
pull ups (assisted if needed)
chin ups (assisted if needed)
bent over rows
rack deadlift
single arm rows
shrugs

Day 4:
military press
side raise
bent over dumb bell raise
face pulls
calf press
single leg calf press

Day 5:
Squats
deadlifts
pistols (single leg body weight squats)

Good advice, for a beginner, really...

Not sure if you read my comment stating that I have a beginner female friend who is doing this exact routine..

The new rules of lifting for women (NROL4W) MFP has a group just for it. Check it out!