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Lindsay
Lindsay Sendmail

Lifting Routine

asked about 1 year ago | Report

Hey all!

I am starting to lift again. I've never really had a set routine at the gym and I probably was never very effective in what I did do. Does any have a set routine that works for them? My strengths are my shoulders and triceps so I tend to just do lifts that target those muscles, which isn't very good because I neglect the others!

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  • Stephanie W J.
    Stephanie W J. Sendmail

    I do walking lunges, squats, lateral raise with calf raise, and a row. My idea was to work my bigger muscles. Sometime, I'll need to change it up.

    answered 12 months ago |Report

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  • Kimberly S.
    Kimberly S. Sendmail

    Hiya! I have been at this fitness thing (lifting) just a short few years, but I can tell you what works for me (not a dr. not pretending to be, so get ok'd thru them).

    I warm up for at least 15 mins (bike, row, tread, etc)
    select body part(s) to work out
    I do upper body one day
    lower body one day
    then I concentrate on back, shoulders, arms, legs on one day
    then I have a day that I do nothing but cardio and abs
    I also do Hiits (let me know if you don't know about this)

    I started out with low weights and and low reps *just to get my form right* and now I'm doing heavier weights and instead of 3 sets of 8 I'm doing 15 for 5 sets (sometimes yes, sometimes no).

    Realize that you will be sore (you probably already know this), but don't give up. It gets really good after that. Make sure you drink LOTS of water (it helps with recovery) and you can buy cheap protein (soy is good for women, men do NOT need soy), and add that to milk for an after workout shake.
    advanced advice
    it's good to keep track of your meals, you can google that, or pm me. I'm not sure if I can mention other sites here. And you need to know what your daily macros are (what calories,fat,carbs, protein, sugars you need to have). It seems hard at first but then you 'get' it. If you need help in figuring this out, PM me & I will walk you thru it.
    a food scale is a good buy (not that you asked all that.....but still)

    here is an example of my workout week:

    day 1
    tread 15 mins warm up
    flat bench
    pull ups (either assisted or not)
    incline bench
    push up (either 'sissy' or regular)
    tri dip (either on bench or with bar)
    lat pull downs
    compound row

    day 2
    tread warm up 15 mins
    dead lift trap bar (any form of dead lift)
    bench step ups-10 each leg
    lunges-walking or in place-10 each leg
    standing calf raises (or seated)
    bear walks

    day 3
    hitch hiker
    plank walk
    battle rope
    roman chair

    day 4
    step ups on bench
    standing calf raises
    lunges

    day 5
    hiits

    now, I'm having a terrible year of set backs, I've had to re-start more times this year than I can count, but I refuse to give up. Let me know if I can help you at all, or if I've confused you & I will try to clarify.

    starting out, remember you can NOT get big like Arnold unless you take steroids to do so. You need to decide if you want to be a runner or a lfiter because they can work against eachother. (if you want my opinion on this further, message me).
    DONT fall for fads. Stick to what you know is true. Eat less fats and crap and move more. It doesn't matter if its clowning around (I hoola hoop in my house all the time) or what....just get your body moving. A body in motion tends to stay in motion, a body at rest tends to gain weight.

    they say a good woman is hard to find. I say a hard woman is good to find. Don't believe the getting 'toned' and not bulked mess. I always say I'm tone deaf.

    I hope I haven't confused you!
    K

    answered 7 months ago |Report

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