Skip to main content

Workout Routines

Add your routine here and we will take a look at it and offer any tips and ideas!!

M_Levesque
M_Levesque g Michelle Levesque
113 Post(s)
113 Post(s) Gender: Female Goal: Lose Fat Date Joined: October 10, 2013
Posted

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!

Working to inspire others while staying as fit as possible! Instagram: Eat_Lift_Inspire Twitter: Eatliftinspire
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted

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

Need 1 on 1 coaching? Send me a direct message to learn more!
daanarichey
daanarichey g Dana Richey
9 Post(s)
9 Post(s) Gender: Female Goal: Gain Muscle Date Joined: November 11, 2013
Posted

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)

M_Levesque
M_Levesque g Michelle Levesque
113 Post(s)
113 Post(s) Gender: Female Goal: Lose Fat Date Joined: October 10, 2013
Posted
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.

Working to inspire others while staying as fit as possible! Instagram: Eat_Lift_Inspire Twitter: Eatliftinspire
ajkehren
ajkehren g Alexander Kehren
1 Post(s)
1 Post(s) Gender: Male Goal: Bodybuilding Date Joined: February 2, 2013
Posted

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!

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
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!

Need 1 on 1 coaching? Send me a direct message to learn more!
muscular strength
 You must be a Member to view or reply this tread. Please Log In or become a Member .