©ALL CONTENT OF THIS WEBSITE IS COPYRIGHTED AND CANNOT BE REPRODUCED WITHOUT THE ADMINISTRATORS CONSENT 2003-2020



~ladies, let's see your routine~

Chelle

New member
Jan 3, 2004
63
0
0
55
USA!!
www.google.com
I am not able to complete all of the sets (the 4th set b/c I'm lifting as heaving as I can) When I complete the 4th set, I'll move up on weight.
***as the weight changes I'll try to get in here and adjust the post.


Monday CHEST
incline db press 4 sets of 15 reps @20#'s
flat db press 4 sets of 15 reps @ 20#'s
smith press 4 sets of 15 reps @ 20#'s
laying fly 4 sets of 15 reps @ 15#'s
cable crossovers 4 sets or 15 reps @ 20#'s

Tuesday BACK
asst. pullups 4 sets of 12 reps @ 80% of body weight
(2 wide grip 2 close grip)
lat pull downs 4 sets of 15 reps @ 60 #'s
compound row machine 4 sets of 15 reps @ 60 #'s
vert. rows 4 sets of 15 reps @ 35 #'s
1 arm db rows 4 sets or 15 reps @ 20#'s
hyper ext. 4 sets of 15 reps @ body wieght

Wed. SHOULDERS
warm up* side cable raises 2 sets of 20 reps at 10#'s
overhead db press 4 sets of 15 reps @ 15#'s
side lat raises 4 sets of 15 reps, machine 40#'s
front raises 4 stes of 15 reps @ 5#'s
smith shoulder press 4 sets of 15 reps @ 20#'s
up right rows, barbell 4 sets of 12-15 reps @ 25#'s

Thursday LEGS
warm up* leg ext. 2 x 12 90 #'s
leg sled 3 sets of 15 reps @ 100#'s
db lunges 3 sets or 15 reps @ 20#'s
Kickbacks 12-15 reps x 3 sets
leg curls 3 sets of 15 reps @ 30#'s
V squats 3 sets of 15 reps @ 45#'s or Deads 3x15 45 #s
calf raises 3 sets of each type 7-14 reps @ body weight
(feet straight, toes in heels out, heels out toes in)

Friday BI'S
standing alt. db curls 4 sets of 15 reps @ 12 #'s
seated curls 4 sets of 15 reps @ 12#'s
preacher curls 4 sets of 15 reps @ 30#'s
straight bar curls 4 sets of 15 reps @ 25#'s
cable curls 4 sets or 15 reps @ 20-30#'s

Friday TRI'S
over French press 4 sets of 15 reps @ 20 #'s
tri kick back 4 sets of 15 reps @ 12 #'s
asst. dips 4 sets of 15 reps @ 80% body weight
cable ext. 4 sets of 15 reps @ 35#'s
tri pull downs 4 sets of 15 reps @ 35#'s

ABS
3 times a week
trunk twist 2 sets of 25 reps
weighted crunches 2 sets of 25 reps
ball crunches 2 sets of 25 reps
side crunch 25 reps
 

Chelle

New member
Jan 3, 2004
63
0
0
55
USA!!
www.google.com
<!--QuoteBegin-armani1072+Jan 2 2004, 11:44 PM--></div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td>QUOTE (armani1072 @ Jan 2 2004, 11:44 PM)</td></tr><tr><td id='QUOTE'><!--QuoteEBegin--> work out looks good :D keep it up ;) [/b][/quote]
thanks!
There has been differences of opinions regarding the 12 - 15 reps heavy weight and why not only 6 - 8 reps heavy weight.

I stress that I haven't been able to finish the entire 4th set, so I know I'm fatiquing my muscles. The routine feels great though!
 

Maigirl

New member
Sep 18, 2009
12
0
0
Awesome!

I am totally printing your work out routine. Just what I needed. Thank you.
 

Ggirl

New member
Oct 17, 2009
6
0
0
Here are my stats: 53 yrs old, 5'6", 162 lbs today, I'm gonna guess about 18 % bodyfat. Yes, I'm female. No, I don't compete. This is just a rough routine. I rotate the movements when my CNS gets fried with one movement.

Monday: Heavy rack pulls from just below the knee. Belt & knee sleeves. Work my way up to 405 for singles. Works out to be about 10 sets.
Front squats - warm up with 135, wide stance, waaayyy past parallel. Work my way up to 185. About 5 sets of triples.
GHR's - three sets of ten.

Tuesday: Bench press - (all raw) Warm up with 135, work my way up to 175. No spot or hand off. Feet on the floor, ass stays on the bench. Works out to be about 10 sets of 3 to 5 reps.
dumbell presses - work up to 65 pounds, 3 to 5 reps.
Facepulls - 5 sets of 12
Tricep ext or pushdowns - 3 sets heavy.

Wednesday:Squats or box squats- belt & knee sleeves only; 10 to 12 sets working up to 250 lbs.

Thursday:Shoulder presses/standing push press - 8 to 10 sets working up to 115 lbs.
Seated dumbell presses - 5 sets, working up to 50 pounds.
Standing EZ bar curls - 5 sets at 75 to 85 pounds.

Friday:Deadlifts - conventional stance; work my way up to 315: belt and knee sleeves only.