AM ladies show me your.....

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    redraiderdave's Avatar
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    AM ladies show me your.....


    Ladies show me you current training routine. A couple of lady friends of mine currently lift about 3 days a week and love their cardio. Just would like to see what variations of training you use and where you have had the most success. Which programs/excercises do you find most beneficial for toning. I would like to share what additional information I find to help them in thier progress.

    thanks

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    Agreed. All my girlfrieds are tired of seeing male centric stuff.
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    You know - when I read this title, I could only think of one end to that sentance....

    Yes - I'm a pig.
    Oink.
    •   
       

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    Quote Originally Posted by jmh80
    You know - when I read this title, I could only think of one end to that sentance....

    Yes - I'm a pig.
    Oink.
    I'm with you on that, but when I saw the actual end I saw the value. We dfinitely need more women telling other women to put down the ****ing 5 pound weights and start lifting.
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    Quote Originally Posted by CDB
    I'm with you on that, but when I saw the actual end I saw the value. We dfinitely need more women telling other women to put down the ****ing 5 pound weights and start lifting.
    BUMP.

    I think it's hot when a lady racks up the Leg Press Machine with 3 45's on each side and pushes it.
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    Yeah. The whole argument of "If I start lifting, I'll end up looking like a linebacker!" makes me laugh my butt off.
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    Quote Originally Posted by jmh80
    Yeah. The whole argument of "If I start lifting, I'll end up looking like a linebacker!" makes me laugh my butt off.
    No ****, most of us guys can't do that.
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    Do you want a fill list of each workout or just suggestions?
    I run a 3 day split:
    push - tri's and delts
    pull - bi's and back
    leg and abs

    I do this twice a week, so 6 days on, then one day rest.

    As for cardio, I do martial arts every day, plus rollerblade and walk daily with my dogs.

    As far as lifting routines go, its pretty much the same as for the guys, lift as much weight as you can so that you struggle to finish 3 sets of 10 reps.
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    Oh and I don't think I look anything like a linebacker


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    Toning is for little girls I play with the big boys in the gym

    I have a 4 day routine

    mon- chest-shoulders-abs-cardio
    tues-off
    wed- biceps/triceps-abs-cardio
    thur-off
    fri- legs-abs
    sat-off
    sun- back-abs-cardio


    works great for me
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    Which excercises are you using for delts and legs. I see alot a girls doing high rep lunges with light weight do you find these beneficial? thanks for sharing.

    BTW, the Cowboys are looking for linebackers you should try out....J/K you look great and are proof that girls who lift will not end up looking like ronnie coleman.



    Quote Originally Posted by karategirl
    Do you want a fill list of each workout or just suggestions?
    I run a 3 day split:
    push - tri's and delts
    pull - bi's and back
    leg and abs

    I do this twice a week, so 6 days on, then one day rest.

    As for cardio, I do martial arts every day, plus rollerblade and walk daily with my dogs.

    As far as lifting routines go, its pretty much the same as for the guys, lift as much weight as you can so that you struggle to finish 3 sets of 10 reps.
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    Looks good, any shoulder excercises you recommend, I find it hard to convince girls that it's OK to do shoulder presses. Also, do you incorporate compound movements such as deadlifts and squats. I workout out with a girl whos routine every other days includes deads, sl deads, good mornings, and squats. She uses these excercises at least twice a week and finds them very beneficial. On off days do you do any cardio at all or just take full rest. Thanks for sharing and good to see girls that aren't afraid to move the iron.


    Quote Originally Posted by FitnFirm
    Toning is for little girls I play with the big boys in the gym

    I have a 4 day routine

    mon- chest-shoulders-abs-cardio
    tues-off
    wed- biceps/triceps-abs-cardio
    thur-off
    fri- legs-abs
    sat-off
    sun- back-abs-cardio


    works great for me
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    Quote Originally Posted by redraiderdave
    Which excercises are you using for delts and legs. I see alot a girls doing high rep lunges with light weight do you find these beneficial? thanks for sharing.
    Delts:
    Back Flyes with cable crossover
    Bent over low pulley with cable
    Front and side dumbell raises
    Shoulder press on machine
    Seated barbell military press

    Legs
    Barbell Squat to a bench
    Barbell deadlift
    Leg extensions
    Leg press
    Thigh abductor machine
    Thigh adductor machine
    Weighted calf raises
    Standing leg curl with cable

    Same rule applies, three sets of 10 reps for each, with a weight high enough to struggle through the last set.
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    Quote Originally Posted by redraiderdave
    Looks good, any shoulder excercises you recommend, I find it hard to convince girls that it's OK to do shoulder presses. Also, do you incorporate compound movements such as deadlifts and squats. I workout out with a girl whos routine every other days includes deads, sl deads, good mornings, and squats. She uses these excercises at least twice a week and finds them very beneficial. On off days do you do any cardio at all or just take full rest. Thanks for sharing and good to see girls that aren't afraid to move the iron.

    Well for shoulders I do:

    DB Military presses
    Lateral Raises
    Upright rows
    DB rear lateral raises
    Front lateral raises
    Throw in Shrugs

    chest-

    Bench press
    db flyes
    incline bench
    decline bench


    For legs:

    leg press
    SLDL on platform
    Hack Squat
    Leg extension
    Leg curl
    calf raises


    Biceps/triceps

    Barbell curls
    preacher curls
    hammer curls

    tricep-

    Kickbacks
    tricep pushdown
    one arm tri extension
    skull crushers

    back-
    lat pulldown- wide grip- close grip
    one arm DB bent over rows
    t-bar rows
    barbell rows
    seated cable rows

    I do abs every workout, hanging leg raises, and weighted crunches.


    I do everything with free weights, dumbbells as much as possible except for leg ext & leg curls.

    I lift as heavy as possible 3 sets of 6 till I get to 10 reps then I raise the weight.

    Course you must eat clean and get plenty of calories to feed new muscle growth, otherwise you will just tone.
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    [QUOTE=karategirl]
    Thigh abductor machine
    Thigh adductor machine
    QUOTE]

    I am man enough to admit I use these machines on a routine basis.

    Wow, both you girls have lengthy and strenuous leg workouts like most girls I know. I'm guessing it stems from the fear of mother cellulite.

    I will defenitely share this with my lady friends, especially the shoulder workout suggestions. Again thanks for taking the time to share your workouts.

    take care
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    Quote Originally Posted by dannyboy9
    BUMP.

    I think it's hot when a lady racks up the Leg Press Machine with 3 45's on each side and pushes it.
    hey! i can do that! i recently got up to three 45s and one 25 on each side

    maybe kwych can take "proof pics" of that tonight......

    so hmm.... i use the:
    leg press
    glute press (i worship this machine)
    leg extensions



    thats not the greatest leg pic.... but its the only one of legs on my photobucket right now......
  

  
 

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