Weightlifting Routines

[Quizeen]

For all the weightlifters, what's your routine? It'd be cool to see what kind of routines/splits people do here in order to come up with new things to break the monotony and break through plateaus.

I recently changed my routine into a two day split limbs/torso, four days a week with accompanying cadio. Day five is hatha yoga or a hike.

Limb Routine
Leg press 205 lbs. 3x10
single leg press 115 lbs. 2x10 each leg
deadlifts 50 lbs 3x10
triceps pull-down 40 lbs. 3x10
biceps curl 30 lbs. 3x10
standing calf raise 130 lbs. 3x10
hamstring curl 65 lbs. 3x10
tricpes dips assisted -60 lbs. (I weigh 130) 3x10
seated hip ab and aduction 85 lbs. 3x10 each

Torso Routine
Incline shoulder press 24 lbs. 3x10
Shoulder press 30 lbs. 3x10
lateral should raise 16 lbs. 3x10 I'm a sissy with these. I console myself be saying that everyone is weak in the shoulders. But it doesn't work.
seated row (cable) 60 lbs. 3x10
seated chest press 55lbs.3x10
wide-grip pullups assisted -70 3x10
assorted core work
back hyperextensions

What does everyone else do? I imagine this will all need to be switched up pretty soon.

[zoebird]

i basicly stay with the same routine (for form and balance) and then just keep adding weight. Sometimes, i'll add in a particular isolation exercise into my cycle for fun.

day one:

dead lifts
chin ups
overhead presses/military press
abdominal exercise (pulley crunches)

day two:

squats
bench press
row
weighted side bends

i usually do one warm up set of 4 to 6 reps with very low weight, then do 2 sets at a high weight (the most i can push) at about 10 or 12 reps each. the routine is easy.

when i do an isolation exercise, it's usually for my arms/shoulders or my calves--just to get that "pumped" shape.

[Quizeen]

That setup sounds good, kind of what I'd like to move into soon (1 "easy-ish"set on into the heavy weight sets). I'd like to work in squats, too, but I'm freaked that I'll do them poorly and injure myself. Did you have a trainer/someone in the know show you the proper form, or did you just figure it out for yourself and start doing them?

[Rhythm B Free]

Day 1:
tricep extensions w/ barbell - 10X25
dumbell curls (biceps) - 10X10

Day 2:
bench press - 7X10
hamstring curl - 6X10
calf raises - 7X10

I won't even mention the weight 'cause I only weigh 142 , lol. I've been a runner my whole life.

I also do alot of pull-ups and push-ups.

[zoebird]

i started weight training when i was 14 with my mom. she taught me how to do it. i'm a stickler for form. i prefer dead lifts to squatting any day. my femurs are really long so my stance is wide. ignorant jack-butts say that my wide stance works my inner and outter thighs more. it's crap. i just have long femurs and a narrower stance would bring on knee damange. anyway, got comments about it today from some weekend-trained "trainer" who's "been doing weight training now for three years!" I said--good for you, i've been doing it for 14, so step off.

[Quizeen]

Ha! That's great, zoebird, the pseudo-trainers at my gym operate in similar fashion. Not to mention, the turnover there is quicker than a fast food joint.

Women often need to take a wider stance in a lot of exercise/lifts, it's the wider hip thing usually. But, men generally seemd incapable of believing that women might need to do things a bit differently. The woman who runs www.stumptuous.com a women's weightlifting site addresses the need for different stances frequently. You guys might dig that site, check it out.

[zoebird]

yeah, i've checked that place out. She's got a great sense of humor and i love the way she writes. She doesn't always have "the best" form in some exercises, but she doesn't seem to be injuring herself (currently) so i can't complain.

my husband is particular about form, he double checks me and often will spot me too. he knows the difference. For me, the q-angle isnt' that big of a deal, it's really in the length of my femurs. one of the young men whom he works with also has long femurs, and takes a wider stance because of it. it's just nuts how people want to put every body into the same box/stance/etc.