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monkeybride
My Everything
Member since 5/05 20541 total posts
Name:
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Girls who use weights
Can you help me out with a weight routine.
Right now I just do upper body one day and lower body another.
I use the nautilus type machines at the gym. I usually do 3 sets of 12 and use a weight so that it's definitely pretty hard to finish by the end of the 3rd set.
I just feel like I'm not really working all the right muscle groups and probably not combining the right ones on the right days.
Any good routines or web sites?
Thanks!!
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Posted 1/18/07 3:02 PM  |
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Anniegrl
I'm two!
Member since 5/05 4320 total posts
Name:
Ann
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Re: Girls who use weights
Are you limited to the number of days you can go to the gym?
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| Posted 1/18/07 3:08 PM |
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Re: Girls who use weights
you can go to b&n and get a weight training book for women that will inspire more ideas!
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| Posted 1/18/07 9:37 PM |
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monkeybride
My Everything
Member since 5/05 20541 total posts
Name:
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Re: Girls who use weights
Posted by Anniegrl
Are you limited to the number of days you can go to the gym?
Somewhat. I try to always make it 3 days a week and I'm really trying to manage 4. The thing is its not always the same days.
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| Posted 1/19/07 1:13 AM |
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Anniegrl
I'm two!
Member since 5/05 4320 total posts
Name:
Ann
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Re: Girls who use weights
Posted by monkeybride
Posted by Anniegrl
Are you limited to the number of days you can go to the gym?
Somewhat. I try to always make it 3 days a week and I'm really trying to manage 4. The thing is its not always the same days.
Ok. So you can try this:
Day #1: Chest & triceps
Day #2: Legs and shoulders
Day #3: Back and biceps
Here are some basic exercises, just to give you an example:
Chest - bench press (either with the bar or with dumbbells), dumbbell pec flyes.
Triceps - overhead dumbbell extension, triceps pressdown (using the pulleys)
Legs - squats, lunges, romanian deadlifts
Shoulders - military press, side lateral raises
Back - any kind of row (barbell row with an underhand OR overhand grip, one arm dumbbell lat row, seated rows). Pull ups
Biceps - preacher curls, hammer curls
If you don't know what something is, just ask.
Here's a website that shows you a bunch of the exercises that I mentioned:
Exercises
You could probably start with weights light enough to do 12 - 15 reps until you're comfortable with the movement, then increase the weights and drop the reps. Bring a notebook with you to the gym so that you can write down what you did. That way you know for the next time what weights to use instead of guessing.
Hope that helps! And too bad you don't live closer to me - we could go to the Y here!
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| Posted 1/19/07 11:48 AM |
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Re: Girls who use weights
Why don't you have a personal trainer meet with you one day and plan a workout together. I had one a while ago and she set me up with the plan that I still use today. I like to do a full body circuit 3-4 times a week.
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| Posted 1/19/07 3:28 PM |
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monkeybride
My Everything
Member since 5/05 20541 total posts
Name:
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Re: Girls who use weights
Posted by Anniegrl
Posted by monkeybride
Posted by Anniegrl
Are you limited to the number of days you can go to the gym?
Somewhat. I try to always make it 3 days a week and I'm really trying to manage 4. The thing is its not always the same days.
Ok. So you can try this:
Day #1: Chest & triceps
Day #2: Legs and shoulders
Day #3: Back and biceps
Here are some basic exercises, just to give you an example:
Chest - bench press (either with the bar or with dumbbells), dumbbell pec flyes.
Triceps - overhead dumbbell extension, triceps pressdown (using the pulleys)
Legs - squats, lunges, romanian deadlifts
Shoulders - military press, side lateral raises
Back - any kind of row (barbell row with an underhand OR overhand grip, one arm dumbbell lat row, seated rows). Pull ups
Biceps - preacher curls, hammer curls
If you don't know what something is, just ask.
Here's a website that shows you a bunch of the exercises that I mentioned:
Exercises
You could probably start with weights light enough to do 12 - 15 reps until you're comfortable with the movement, then increase the weights and drop the reps. Bring a notebook with you to the gym so that you can write down what you did. That way you know for the next time what weights to use instead of guessing.
Hope that helps! And too bad you don't live closer to me - we could go to the Y here!
Thanks!!
I am going to start writing things down.
What do you think about the machines vs free weights? I am always worried I am going to do the free weights wrong.
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| Posted 1/22/07 4:38 PM |
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Anniegrl
I'm two!
Member since 5/05 4320 total posts
Name:
Ann
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Re: Girls who use weights
Posted by monkeybride
Thanks!!
I am going to start writing things down.
What do you think about the machines vs free weights? I am always worried I am going to do the free weights wrong.
Read what I wrote here about machines.
If you just do searches online or pick up a fitness magazine, you'll see how to do exercises with free weights. It's really not hard at all once you know what you're doing. You can even rip the pages out of the magazine and bring them with you to the gym (just ignore those skinny girls in magazines like Shape that are shown lifting teeny dumbbells  )
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| Posted 1/23/07 12:26 PM |
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