best weight lifting routine for female..

[iamsupercute]

Hi guys I'm new here and I only go to gym for some (aerobics 3x a week)..
I'm slim and 110 lbs. Can anyone recommend a good routine for weight lifting?

thanks s0o much..

 

[ghettostudmuffin]

Monday

squats 3x10
leg extension 3x10
leg curl 3x10
45 degree back extension 3x10
calf raise 3x10
Situps 3x15-20

Wednesday

Seated dumbell presses 3x10
dumbell side lateral raises 3x10
One Arm Dumbell Row 3x10
Wide grip cable pulldown 3x10
lying leg raises 3x15-20

Friday

Stiff-legged Deadlift 3x15
Dumbell lunges 3x10 (10 steps each leg)
Barbell curls 3x6-10
pushups on knees 3x as many reps as you can do
One arm dumbell sidebends 3x10

This is absolutely my personal opinion, but if your avatar is your photo that is why I wrote this like this. Not to offend, but I'm not a fan of girls overdeveloping the chest so no heavy chest work other than pushups.

Lots of glute, hamstring type work will give you bangin legs.

All around ab work for a strong mid-section.

If your diet is decent and you appear to have a healthy/slim bodyfat level then in a couple months doing this I think you would note better shoulders and v-shape in the upper body as well as significantly improved and tighter lower body especially in the glutes and hamstrings.

Someone else may be able to write a better program, but I think this covers the basics as far as how I would train a woman.

 

[shibs]

bleh

 

[stevesmi]

just keep the weights light and go for resistance training. you wont develop bulging muscles as a women unless you are taking something which you aren't so dont worry about that part.

 

[jesse_01]

Hi guys I'm new here and I only go to gym for some (aerobics 3x a week)..
I'm slim and 110 lbs. Can anyone recommend a good routine for weight lifting?

thanks s0o much..

Go ask in the womens section. There is a lot helpfully ladies in there that know their shit.

 

[the.gladiator1987]

whats up girl! can i get yo numba?

 

[SouthernLord]

Dont fees the trolls.

She/he's a spambot. I'm too lazy ban them right now.

 

[kx250rider]

My wife is a brown belt, and has had years in the gym. She goes mainly for aerobics and cardio, with very little emphasis on weights. I'm sure it's different for each woman, as it is for men, as far as how your body will respond to the demand of weights. My wife doesn't want to get bulky, and she has a tendency to get big arms if she uses much of any weight. She's 5'7" at 115 lbs. They say that women won't get bulky and cut as easily as men, but I don't think that's always true. So the same old rule should apply: More weight + fewer reps + more sets = bigger size; less weight + more reps + 1 long set or a couple long sets, = toned but not bulky.

Charles

 

[zedhed]

If you have any issues at all with your knees be way careful with the leg extinsions. Can be very harmful....