STRENGTH TRAINING ROUTINE

2

Replies

  • nz_deevaa
    nz_deevaa Posts: 12,209 Member
    I do 'StrongLifts 5x5' twice a week and I work out with a PT doing only strength training once a week.

    Plus I do a 'group training class' once a week.

    I warm-up on a stationary bike for 15 - 20mins then lift, then I do a slow walk on the treadmill for 10mins or so to cool down, I'm at the gym just under an hour.

    StrongLifts is good because it focuses on 5 compound lifts.
  • AnnaYESiCANdoIT
    AnnaYESiCANdoIT Posts: 86 Member
    thanks for the info :)
  • capnwo85
    capnwo85 Posts: 1,103 Member
    [/quote]

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

    No I didn't. I'm happy for her, but not everyone will/should start off like that.

    I still think thats alot for a beginner, I would think stronglifts or starting strength would be the much clearer and easier route to start off with. Not a brotastic 5 day split.
  • Rae6503
    Rae6503 Posts: 6,294 Member
    http://www.myfitnesspal.com/topics/show/560459-stronglifts-5x5-summary

    Day 1:
    Squats
    Bench
    Bent over rows.

    Day 2:
    Squats
    Over head press
    Deadlifts

    Repeat.
  • ster81
    ster81 Posts: 249

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

    No I didn't. I'm happy for her, but not everyone will/should start off like that.

    I still think thats alot for a beginner, I would think stronglifts or starting strength would be the much clearer and easier route to start off with. Not a brotastic 5 day split.
    [/quote]
    You're underestimating the power of women... Plus it's a 4 day split :P and not 5.
  • mustgetmuscles1
    mustgetmuscles1 Posts: 3,346 Member
    I will just throw my routine out there since it is a little different. My workouts are usually around 80-90 minutes including cardio and warm up.

    Monday- Chest and arms
    warm up with rotator cuff exercises
    3x8 incline dumbbell press
    3x8 chest press
    3x10 cable flies
    3x8 dips
    3x10 tricep rope pull downs
    3x10 bicep dumbbell curls
    20 minutes of cardio

    Tuesday-Legs
    10 minutes of rowing machine
    10 minutes of abs
    4x10 Squats
    4x15 Leg press
    4x10 leg curls
    3x15 calf lifts

    Wednesday-Rest

    Thursday-Back and Shoulders
    Warm up with rotator cuff exercises
    3x10 wide grip lat pull downs
    3x10 Cable rows
    3x10 rear delt flies
    3x10 close grip lat pull downs
    3x10 military press
    3x10 side lateral shoulder raises
    20 minutes of cardio

    Friday-Full body with my wife
    2x20 Abs-crunches, weighted oblique twists, planks (2 sets to failure)
    3x10 pull ups
    3x10 incline dumbell press
    3x dips to failure
    3x dumbbell curls
    3x tricep extensions
    3x leg press machine
    20 minutes of cardio

    Sat and Sun-play hard and chores
  • capnwo85
    capnwo85 Posts: 1,103 Member

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

    No I didn't. I'm happy for her, but not everyone will/should start off like that.

    I still think thats alot for a beginner, I would think stronglifts or starting strength would be the much clearer and easier route to start off with. Not a brotastic 5 day split.
    [/quote]
    You're underestimating the power of women... Plus it's a 4 day split :P and not 5.
    [/quote]

    I'd give that advice for men or women.
    She looks pretty strong.
    whoa.jpg
  • ster81
    ster81 Posts: 249

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

    No I didn't. I'm happy for her, but not everyone will/should start off like that.

    I still think thats alot for a beginner, I would think stronglifts or starting strength would be the much clearer and easier route to start off with. Not a brotastic 5 day split.
    You're underestimating the power of women... Plus it's a 4 day split :P and not 5.
    [/quote]

    I'd give that advice for men or women.
    She looks pretty strong.
    whoa.jpg
    [/quote]
    Come to think if it, maybe you should follow this routine... She's able to bench her own weight after following this.
  • Jersey_Devil
    Jersey_Devil Posts: 4,142 Member
    For me, I'll add a few exercises to any day and maybe 10-15 minutes top of HIIT. (lately with jump rope) i make sure to put bi and tri in there but i am constantly changing that up.

    Day 1- back squat, incline bench press, mb reverse crunch, weighted back extensions
    Day 2- BB clean shrug, BB or DB RDL, BB military press, pull-ups
    Day 3- Bench press, front or box squat, front plank, alt super mans
    Day 4- Deadlift, SB hamstring curl, BB upright row, low cable row
  • littlepinkhearts
    littlepinkhearts Posts: 1,055 Member
    I will just throw my routine out there since it is a little different. My workouts are usually around 80-90 minutes including cardio and warm up.

    Monday- Chest and arms
    warm up with rotator cuff exercises
    3x8 incline dumbbell press
    3x8 chest press
    3x10 cable flies
    3x8 dips
    3x10 tricep rope pull downs
    3x10 bicep dumbbell curls
    20 minutes of cardio

    Tuesday-Legs
    10 minutes of rowing machine
    10 minutes of abs
    4x10 Squats
    4x15 Leg press
    4x10 leg curls
    3x15 calf lifts

    Wednesday-Rest

    Thursday-Back and Shoulders
    Warm up with rotator cuff exercises
    3x10 wide grip lat pull downs
    3x10 Cable rows
    3x10 rear delt flies
    3x10 close grip lat pull downs
    3x10 military press
    3x10 side lateral shoulder raises
    20 minutes of cardio

    Friday-Full body with my wife
    2x20 Abs-crunches, weighted oblique twists, planks (2 sets to failure)
    3x10 pull ups
    3x10 incline dumbell press
    3x dips to failure
    3x dumbbell curls
    3x tricep extensions
    3x leg press machine
    20 minutes of cardio

    Sat and Sun-play hard and chores

    Just curious if there is a particular benefit to doing cardio immediately after your lifting or is this merely because you enjoy it?
  • Mercenary1914
    Mercenary1914 Posts: 1,087 Member
    cardio after lift is for fat cutting..your glycogen level is higher after lift...so you reach fat burns when you do cardio after lifts
  • mustgetmuscles1
    mustgetmuscles1 Posts: 3,346 Member
    Just curious if there is a particular benefit to doing cardio immediately after your lifting or is this merely because you enjoy it?

    I enjoy it but I am also doing it because I am cutting body fat. Once I start trying to gain weight I may cut back on it. I also like to do a lot of hiking and mountain biking and need pretty good cardio to enjoy those things.
  • littlepinkhearts
    littlepinkhearts Posts: 1,055 Member
    wowww I think I could almost be in heaven doing weight-lifting then going for a good jog...definately liking it :happy:
  • Jules2Be
    Jules2Be Posts: 2,238 Member


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

    No I didn't. I'm happy for her, but not everyone will/should start off like that.

    I still think thats alot for a beginner, I would think stronglifts or starting strength would be the much clearer and easier route to start off with. Not a brotastic 5 day split.

    why are you being so obnoxious???


    I happen to think these workouts look fantastic... you act like we are going to turn into competitive female body builders...UGH
  • capnwo85
    capnwo85 Posts: 1,103 Member
    Always trust people with SUPERMAN tattoos.
  • aproc
    aproc Posts: 1,033 Member
    You can find some routines on bodybuilding.com

    I usually split mine up like
    Sunday: Back/bicep
    Monday: Chest/tricep
    Tuesday: Hamstrings
    Wednesday:Shoulders/abs
    Thursday: Arms
    Friday: Quads
    Saturday: Rest

    When I first started weights I was doing two upper body and two lower body days a week.
  • Rae6503
    Rae6503 Posts: 6,294 Member

    whoa.jpg

    Not to offend anyone (as I'm not sure what is going on, and who is saying what, since people aren't quoting correctly) but I'm guessing that this woman does not train naturally. Additionally, that is not the desired physique of your average female weight liter.
  • Rae6503
    Rae6503 Posts: 6,294 Member
    Additionally, it's a good idea for true beginners to strength training to start with an simple basic full body program consisting of compound lifts 2-3 times a week. The compound lifts establish a nice base strength hitting all the major muscle groups. Once you've done this for a while (maybe even a year or more) then she might want to start adding in isolation moves to really focus on developing individual muscles.
  • ster81
    ster81 Posts: 249
    Always trust people with SUPERMAN tattoos.
    Never listen to people who cant lift their own weight
  • capnwo85
    capnwo85 Posts: 1,103 Member
    Additionally, it's a good idea for true beginners to strength training to start with an simple basic full body program consisting of compound lifts 2-3 times a week. The compound lifts establish a nice base strength hitting all the major muscle groups. Once you've done this for a while (maybe even a year or more) then she might want to start adding in isolation moves to really focus on developing individual muscles.

    This ia all I was trying to say. Basic lifts, works everything, smarter and safer for some asking for a beginner routine. The female picture was to show that women can be strong as well, not just men. Though she prob is not doing it naturally, regardless.
  • capnwo85
    capnwo85 Posts: 1,103 Member
    Always trust people with SUPERMAN tattoos.
    Never listen to people who cant lift their own weight

    I can't? You workout at the Oakbrook LA Fitness too BRO?!? Weird... You must be dude on his cell phone the whole time.
  • slriley2
    slriley2 Posts: 3 Member
    BodyRock.tv!
  • mandypooh2103
    mandypooh2103 Posts: 289 Member
    Bump
  • ericachristie85
    ericachristie85 Posts: 69 Member
    I love the Chalean Extreme videos for my Strength Training routine, the results are amazing.
  • ster81
    ster81 Posts: 249
    Always trust people with SUPERMAN tattoos.
    Never listen to people who cant lift their own weight

    I can't? You workout at the Oakbrook LA Fitness too BRO?!? Weird... You must be dude on his cell phone the whole time.
    Lookin at your physique, i'd say you're the dude on his cell the whole time =)
  • lickmybaconcakes
    lickmybaconcakes Posts: 1,063 Member
    Always trust people with SUPERMAN tattoos.
    Never listen to people who cant lift their own weight

    I can't? You workout at the Oakbrook LA Fitness too BRO?!? Weird... You must be dude on his cell phone the whole time.

    I've never met you or anything but it seems to me "you must be that dude with his head up his *kitten* all the time" because that's definitely what you're portraying right now...
  • wareagle8706
    wareagle8706 Posts: 1,090 Member
    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 don't recommend Abs on consecutive days. They're just like any other muscle, don't work them every day.
  • blasiansrus
    blasiansrus Posts: 151
    bump
  • capnwo85
    capnwo85 Posts: 1,103 Member
    At least I have a face. Nerds.
  • yuliyax
    yuliyax Posts: 288
    bump for ideas

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