Weightlifting Regime?

[jamber216]

Hello!

I am 5'8, 140lbs 24 year old woman and looking to shape and tone my arms. I exercise about 4 times a week: treadmill for 20 minutes, stair climber for about 10 minutes, and alternate between a brief leg and arm workout.

I consider myself somewhat weak so I am looking to shape up and gain some muscle in my arms, back and chest but I have NO clue how to do so! I also feel kinda dumb walking around the weight machines trying to figure out an approriate workout.

I am really looking forward to hearing your tips for a workout regime for my arms. I really appreciate the help!!

 

[abxavier]

It's all about finding machines and things that work for you. No pain, no gain, I always say. So if I start a new work out and am not feeling it the next day, I mix it up and try something else. It's all about doing what you feel is working. I just started on a new work out routine because I wasn't feeling my last one. I always stick with 3 to 4 sets with any work out I do. Whether it be barbell curls, or leg press. And also, what i've learned the hard way... No matter how much you work out to gain muscle, if your diet isn't in check, you won't see much results. Protein builds muscle. Thats why they always say to have some source of protein in at least every meal of the day. Post up your diet. What you eat and when you eat, and the ladies can help from there! Both the work out experts and the diet experts! We have tons of great ladies on the board that are willing to share anything they know! And welcome to EF! Hope you find everything you're looking for!

 

[future]

Biceps, Triceps, Forearms

1. Arm Blast: Straight through with no rest
Negative Chins 30-60 sec negative
Negative Dips 30-60 sec negative
Negative Chins 30-60 sec negative
Negative Dips 30-60 sec negative
Barbell Curl **something to just pump out 15-25 reps**
Overhead Tricep Extensions **something to just pump out 15-25 reps**

2. Hammer Curls **5 count positive/5 count negative**
HARD SET ??? x WHO KNOWS but 15-20 reps would be great...boring but great.

 

[Tami Bellon]

From the "please start here" thread.......

In your first post please include:
weight
height
body fat (if you know it)

Your goals:
what are you trying to accomplish?

Your current training & cardio schedule:
exercises, weights and reps - and how often you train?

Your current meal plan:
including number of meals, amounts, what and when you eat

and any medical issues

you have answered a couple of these already, but if you can answer these all at once, that would be great! Looking at your post, you seem to be very new to being in the gym so if you need to know exercises, you can check out the "exercise reference" thread. It's very helpful. You can put together a workout from those you think you would like.

Just starting out:
-2 exercises, 3 sets of each for smaller muscle groups would be a good starting point.
-Legs/glutes and back - probably 3 exercises (one being a compound movement - a movement that incorporates all muscle groups of that body part).
-Sets of 9-12 would probably be sufficient.

The last 3 reps should burn pretty intense. If they don't - increase your weight.