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  • Posted On: 02-04-14, 4:15 pm (EST) #1

    Workout Routines

    February 4, 2014, 4:15 pm

    I thought this would be a great thread since it doesn't exist. The boys have one already, so lets focus on us ladies. Lots of ladies may be new to the gym, or experience "gymtimidation" with all the machines and weights. Post your routine here and any questions you might have. Don't have a routine yet? Let us know your goals and we can get you started!

  • Posted On: 02-07-14, 3:35 pm (EST) #2

    Workout Routines

    February 7, 2014, 3:35 pm

    Great idea Michelle! I bet a lot of Lady Hermanites would love to find some help here!

  • Posted On: 02-17-14, 1:34 am (EST) #3

    Workout Routines

    February 17, 2014, 1:34 am

    I'm looking for something new. I had got this program over a month ago and feel like I need a little more. I really want to step up my routine and go harder.

     

     

     

    Mondays

    Flat Chest Presses - 10-12 Reps
    Incline Flyes - 10-12 Reps
    Chin Ups - 10-12 Reps (I have a lot of trouble with this one and have to use the machine that helps with them)
    One-Arm Rows - 10-12 Reps
    Standing Dumbbell Curls - 10-12 Reps
    Concentration Curls - 10-12 Reps
    Crunches - 20-30 Reps
    Leg Raises - 15-20 Reps

    30 min of cardio on the treadmill with random inclines

    Tuesdays

    Leg Extensions - 12-15 Reps
    Lying Leg Curls- 12-15 Reps
    Squats- 15-20 Reps
    Walking Lunges- 100 Feet
    Leg Press- 15-20 Reps
    Shoulder Press - 12-15 Reps
    Lateral Side Raises - 12-15 Reps
    Front Raises with Dumbbell - 12-15 Reps
    Triceps Pushdowns - 10-12 Reps
    One-Arm Cable Pushdowns - 10-12 Reps

    Wednesdays
    This is where I randomly move around the gym because there was no set schedule with the training program I had paid for. So I will try and do abs, kettlebells. Then some cardio.

    Thursdays


    Flat Chest Presses - 10-12 Reps
    Incline Flyes - 10-12 Reps
    Chin Ups - 10-12 Reps
    One-Arm Rows - 10-12 Reps
    Standing Dumbbell Curls - 10-12 Reps
    Concentration Curls - 10-12 Reps
    Crunches - 20-30 Reps
    Leg Raises - 15-20 Reps
    30 min of cardio on the treadmill with random inclines


    Fridays
    Leg Extensions - 12-15 Reps
    Lying Leg Curls- 12-15 Reps
    Squats- 15-20 Reps
    Walking Lunges- 100 Feet
    Leg Press- 15-20 Reps
    Shoulder Press - 12-15 Reps
    Lateral Side Raises - 12-15 Reps
    Front Raises with Dumbbell - 12-15 Reps
    Triceps Pushdowns - 10-12 Reps
    One-Arm Cable Pushdowns - 10-12 Reps

    Saturday Rest

    Sunday
    my husband and I usually do a kettle bell workout (He's literally obsessed with anything to do with Kettlebells)

  • Posted On: 02-17-14, 9:24 am (EST) #4

    Workout Routines

    February 17, 2014, 9:24 am
    Posted by: daanarichey

    I'm looking for something new. I had got this program over a month ago and feel like I need a little more. I really want to step up my routine and go harder.

     

     

     

    Mondays

    Flat Chest Presses - 10-12 Reps
    Incline Flyes - 10-12 Reps
    Chin Ups - 10-12 Reps (I have a lot of trouble with this one and have to use the machine that helps with them)
    One-Arm Rows - 10-12 Reps
    Standing Dumbbell Curls - 10-12 Reps
    Concentration Curls - 10-12 Reps
    Crunches - 20-30 Reps
    Leg Raises - 15-20 Reps

    30 min of cardio on the treadmill with random inclines

    Tuesdays

    Leg Extensions - 12-15 Reps
    Lying Leg Curls- 12-15 Reps
    Squats- 15-20 Reps
    Walking Lunges- 100 Feet
    Leg Press- 15-20 Reps
    Shoulder Press - 12-15 Reps
    Lateral Side Raises - 12-15 Reps
    Front Raises with Dumbbell - 12-15 Reps
    Triceps Pushdowns - 10-12 Reps
    One-Arm Cable Pushdowns - 10-12 Reps

    Wednesdays
    This is where I randomly move around the gym because there was no set schedule with the training program I had paid for. So I will try and do abs, kettlebells. Then some cardio.

    Thursdays


    Flat Chest Presses - 10-12 Reps
    Incline Flyes - 10-12 Reps
    Chin Ups - 10-12 Reps
    One-Arm Rows - 10-12 Reps
    Standing Dumbbell Curls - 10-12 Reps
    Concentration Curls - 10-12 Reps
    Crunches - 20-30 Reps
    Leg Raises - 15-20 Reps
    30 min of cardio on the treadmill with random inclines


    Fridays
    Leg Extensions - 12-15 Reps
    Lying Leg Curls- 12-15 Reps
    Squats- 15-20 Reps
    Walking Lunges- 100 Feet
    Leg Press- 15-20 Reps
    Shoulder Press - 12-15 Reps
    Lateral Side Raises - 12-15 Reps
    Front Raises with Dumbbell - 12-15 Reps
    Triceps Pushdowns - 10-12 Reps
    One-Arm Cable Pushdowns - 10-12 Reps

    Saturday Rest

    Sunday
    my husband and I usually do a kettle bell workout (He's literally obsessed with anything to do with Kettlebells)

    dana,

     

    That looks like a solid workout. If you are looking for something new, you could always try chest/tri, back/bi, shoulders/traps, legs/calves as your split with abs on shoulder day and cardio after each workout. I don't know what weight amount you are using, but try going for 4 sets, 12, 10, 8 and 6 reps, increasing weight on each set. the goal is to fail by the time to get to the last set and not complete the full 6. Once you complete six, start with that weight on the set of 12. you won't bulk up huge (trust me I did this when I went from 160 to 120lbs) but you will gain some muscle and leanness. let me know if you want more specific tweaking and I'll come up with a four day split for you.

  • Posted On: 06-22-15, 12:44 pm (EDT) #5

    Workout Routines

    June 22, 2015, 12:44 pm

    Hey everyone! I have a question. So my girlfriend has asked me to help her setup a routine. Her goal is to lean out and shed a little weight. To my understanding, circuit training is the place for us then. Should we go BeFit together? Or will she not get the results she's looking for? I understand that the correct nutrition is more important than people realize, and I'll continue to use the meal plan here at muscularstrength.com.

     

    I was looking around on the internet some and I found a routine.

     

    Squat Jumps

    Pushups

    Jumping Rope

    Tricep Dips

    Lunges

    Jumping Jacks

    Ab Crunches

    Burpees

    *all are done for 45 seconds, then rest for 15.

    *This is one circuit done three times with a 3 to 5 minute rest inbetween circuits.

     

    Is this a solid place to start?

     

    I really really really don't want to mess this up for her.

     

    Any help would be much appreciated!

  • Posted On: 06-24-15, 12:52 am (EDT) #6

    Workout Routines

    June 24, 2015, 12:52 am
    Posted by: ajkehren

    Hey everyone! I have a question. So my girlfriend has asked me to help her setup a routine. Her goal is to lean out and shed a little weight. To my understanding, circuit training is the place for us then. Should we go BeFit together? Or will she not get the results she's looking for? I understand that the correct nutrition is more important than people realize, and I'll continue to use the meal plan here at muscularstrength.com.

     

    I was looking around on the internet some and I found a routine.

     

    Squat Jumps

    Pushups

    Jumping Rope

    Tricep Dips

    Lunges

    Jumping Jacks

    Ab Crunches

    Burpees

    *all are done for 45 seconds, then rest for 15.

    *This is one circuit done three times with a 3 to 5 minute rest inbetween circuits.

     

    Is this a solid place to start?

     

    I really really really don't want to mess this up for her.

     

    Any help would be much appreciated!

    Hey bro! This is a great routine and you can DEFINITELY do any of the BeFit routines as well.

    As long as she is progressively pushing herself to do more reps and take less rest, she will do AMAZING!

    Keep us posted!

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