Workout Routine..lifting Weights

cutegirl87 · 22-Jul-04, 11:29 AM

I am going to have access to a weight bench not too long from now. Also Im going to buy some new dumbbells. I went ahead and decided on exercises I think would be good to do. I just would like someone's opinion on how many times a week I should do this workout or what days, how many sets/reps should I do, and also how heavy of weights (both on weight bench and dumbbells) should I start out with on each exercise and gradually build up to. I dont want to be really built or something, but I just want more muscle definition and an all over really toned look. Here is the workout, please feel free to suggest anything..thanks. By the way Im 5'5, about 127lbs, and Ive been working out, but only with very small weights, so Ive never really lifted heavier weights..

Shoulder
Shoulder Press
Dumbbell Lateral Raises
Dumbbell Front Raises
Dumbbell Upright Rows

Chest
Bench Press
Dumbbell Fly

Triceps
Dumbbell Tricep Extension
One Arm Tricep Extension
Dumbbell Kickbacks

Back
Dumbbell Bent-over Row

Thighs and Hips
Lever Leg Extension
Lever Lying Extension
Barbell Squat
Dumbbell Lunge
Barbell Straight-back Stiff-leg Deadlift

Bicep
Barbell Curls
Dumbbell Concentration Curls

Calves
Barbell Standing Leg Calf Raise

Abs
Incline Sit-up
V-Ups
Leg Raises
Dumbbell Side Bend

**Lady C** · 22-Jul-04, 05:37 PM

Quote:

Originally Posted by cutegirl87

Shoulder
Shoulder Press
Dumbbell Lateral Raises

Chest
Bench Press
Dumbbell Fly

Triceps
Dumbbell Tricep Extension
Dumbbell Kickbacks

Back
Dumbbell Bent-over Row
Lat Pull-downs

Thighs and Hips
Lever Leg Extension
Lever Lying Extension
Barbell Squat

Bicep
Barbell Curls
Dumbbell Concentration Curls

Calves
Barbell Standing Leg Calf Raise

Abs
Incline Sit-up
Leg Raises
Dumbbell Side Bend

There was alot of work there. I removed some to make it more doable.

cutegirl87 · 22-Jul-04, 06:41 PM

Quote:

Originally Posted by Lady C

There was alot of work there. I removed some to make it more doable.

Ok, thanks. I thought maybe that was a bit too much, but actually if I do it seperate days, I dont see why it would be all that much. Also I think as far as Abs, the V ups would be really good to do, or am I wrong? Ive done those before with pilates so they are not that difficult for me and seem to be one of the most effective exercises. I still am wondering how heavy of weights would be good. Im thinking maybe 16-20lbs using the barbell, for dumbbells maybe 15lbs, and leg extensions-30-40lbs? I actually already tried using the barbell with 16-20lbs and that seemed to be a lot, so I doubt I need any heavier.

**Lady C** · 22-Jul-04, 06:57 PM

What ones will you do on what days? As far as heavy weights go, that is individual. Some will find 10 lbs heavy and others will find 40lbs heavy. Do them as heavy as it takes to make it tough to complete the last rep. Target for 8 reps.

**Firehawk** · 22-Jul-04, 07:52 PM

WHy don't women ever do deadlifts? It is the best back exercise for your whole body really, and ive never seen a woman do a deadlift...

cutegirl87 · 22-Jul-04, 08:20 PM

Quote:

Originally Posted by Lady C

What ones will you do on what days? As far as heavy weights go, that is individual. Some will find 10 lbs heavy and others will find 40lbs heavy. Do them as heavy as it takes to make it tough to complete the last rep. Target for 8 reps.

I actually decided it is fine the way you revised it. Anyways, before I tried 3 sets of 8 reps using a 16lb barbell and then the next time I used 20lbs. It gave me a pretty good workout, I was pretty sore the next few days. I actually tried bench pressing 40lbs but it was too much, I couldnt do but about 4 or 5 reps because it felt like it was straining my neck and my arms were hurting..so I assume that was too much. So would it be good to do 3 sets of 8 for all of the exercises with maybe the 16-20lbs or are you saying its better to do just 8 reps with really heavy weights, or to where it makes the last rep very tough to do? I would like to do the workout 3 days a week..

**Lady C** · 22-Jul-04, 09:33 PM

Quote:

Originally Posted by cutegirl87

do just 8 reps with really heavy weights, or to where it makes the last rep very tough to do?..

Yep that's it.

Work out however often you like. Just make sure you eat the right amount for that activity

Fire: Ladies don't do deadlifts because they have to build up the upper body strength first. I have just now started to incorporate them and I'm not comfortable with them yet.

Cort · 23-Jul-04, 04:01 AM

Fire, you need to find some female powerlifters, they exist.

Noone is comfortable doing them at the start. It is a very difficult excercise to learn. I think most women could do them, even if they had to be starting with just the 45 lb bar propped a bit off the ground. Then they could slowly add bumper plates if those are available. They are pretty useful. They have the same size as a 45 lb plate, but are a lot lighter. My school gym had them ranging from 5 lbs to 45 lbs.

ajarvis · 23-Jul-04, 10:21 AM

Quote:

Originally Posted by Firehawk

WHy don't women ever do deadlifts? It is the best back exercise for your whole body really, and ive never seen a woman do a deadlift...

I do deadlifts

: I've lowered the weight alot from before, but thats because I haven't been working out alot lately

Plucas8916 · 26-Jul-04, 03:11 AM

Where in NC do you live.. I'm representin Cary myself...

pmcgough · 27-Jul-04, 05:05 PM

most women should do deadlifts, as it helps add strength for the upper back as well as the legs in addition to the lower back

BruceLee69 · 11-Aug-07, 07:46 PM

what's an incline sit-up? I've heard of decline and neutral sit-ups but incline? that seems a little to easy dont you think? lol