Do you have a weightlifting routine?

[cantdrv55]

I haven't lifted weights in a while so all the routines I know are old school. I found a a couple of websites from doing a google search that looked promising but some of the routines seem really goofy. I'm probably just out of step with the times. Anyway, what routines do you do and where did you find them? Thanks.

By the way, I am only trying to get toned not looking to juice up or anything like that.

[rouxroux]

I see many people doing 12oz. curls, many reps. Does not seem to be working for them....

[Evans, Marv]

I get enough working on my property. My wife joined a Cross Fit gym. The operator there is a serious guy and really monitors his clients' workouts and pretty strictly enforces the workout routines while encouraging them to follow the diet regimen. Since the first of the year, she has dropped in body fat and increased muscle percentage as well as greatly increasing her strength . She really shows in terms of strength and body tone. But she's one of those people who really tears into something when she does it. There are others there who slack off & don't pay attention to their diet who look the same as when they walked in the door. If I were to start a workout program, I'd seriously consider that because of the conditioning and variation in workout routine.

[widebody911]

Originally Posted by rouxroux

I see many people doing 12oz. curls, many reps. Does not seem to be working for them....

It's working for me; I'm up to 40oz now.

[cantdrv55]

Originally Posted by Evans, Marv

I get enough working on my property. My wife joined a Cross Fit gym. The operator there is a serious guy and really monitors his clients' workouts and pretty strictly enforces the workout routines while encouraging them to follow the diet regimen. Since the first of the year, she has dropped in body fat and increased muscle percentage as well as greatly increasing her strength . She really shows in terms of strength and body tone. But she's one of those people who really tears into something when she does it. There are others there who slack off & don't pay attention to their diet who look the same as when they walked in the door. If I were to start a workout program, I'd seriously consider that because of the conditioning and variation in workout routine.

My son does Cross Fit. He has gotten very strong because of it. Their class times don't work for me though unfortunately.

[IROC]

I have worked out off and on (mostly on) since the late '70s (although you'd never know it to look at me). Anyway, I have mostly reverted back to the basics. Pushups and a bunch of dumbell exercises.

It's amazing how good pushups really are for arms, chest, core and even anterior delts. Add in some militaries, some shoulder flys, bent-over rows, tricep extensions and bicep concentration curls (all with dumbells) and it actually works!

[BReif61]

What IROC said, and squats.

And more squats.

[IROC]

Originally Posted by BReif61

What IROC said, and squats.

And more squats.

Oh yeah, don't forget the squats. I leave those out after ruining my knees from an ill-fated attempt to run for years...

[stuttgart46]

I have been lifting for several years. I mix in the new stuff with the old stuff just to keep my muscles guessing and getting bored. The Cross Fit craze has opened my eyes to a different approach. I do so much more cardio than I used to and I've never felt better.
I'd be happy to send you a typical week's workout for me. Also, I've never been shy about asking someone that looks like they know what they're doing for advice at the gym.
Getting toned requires more discipline away from the gym IMHO. Diet is key.

[sm70911]

It's amazing how good pushups really are for arms, chest, core and even anterior delts

Agreed body weight exercises transformed me. Two years ago switched from traditional Gym to doing 90 or 60 mins Yoga and between 30 mins and 1 hour swimming five days PW. Now have far more strength and core strength lost 20lbs and feel much healthier.

[Black968]

If you are just starting out, stick with the big six exercises. Squats, Deadlifts, Bench Press, Military Press, Chin-ups/Pull-Downs, and Bent-Over Rowing. Then you can decide which way you want to go after a few months. Weight Lifting, Body Building, or X-Training. Throw in some running, biking, and/or Rowing and you will get in shape quick. Also diet is a very important. Eat lots of chicken, fish, and lean red meat. Supplement with a good protein.

Good Luck

[Erakad]

I'm another crossfit convert, great strengthening, great aerobically, great for the core. I like that there's a different workout every day that continually targets another muscle group while building the core. Not easy workouts, but I can tell the difference.

[ChemMan]

A buddy and I get into the gym three days a week before work. Just to stay in shape. Not trying to do any bodybuilding shows or anything like that. I will share my routine but keep in mind that it is somewhat geared around my injuries. Years of heavy lifting in my 20's and a couple of surgeries on my shoulders make the adjustment necessary.

Everyday begins with cardio-10 minutes, elliptical usually ( We up the cardio in the summer)
100 weighted crunches

Monday: Chest
3 sets 10, 8, 6 either bench, db presses or machine presses for 3 weeks
next three weeks same exercise but 12, 10, 8 rep pattern.

3 sets incline press same rep pattern and 3 week change. Sometimes I switch to the Smith Machine for variation. DB incline presses kill my shoulders so they are out

3 sets flys- machine or db

Inbetween sets we do abs-crunches, incline sit ups, leg ups (the latter has been hurting my back recently. Might have to consider something else)

Tuesday: Shoulders and Tri's

3 sets shoulder presses-seated bb or machine-db are out. To much effort to get them into position. Same rep pattern as chest

db lateral raises-keep the form not so much the weight. A lot of times we run the rack. So we start at the higher weight and do sets of 10 dropping the db size till we get in 5 sets of 10 with no breaks.

3 sets of 10 db shrugs. Up and down-no rolling of shoulders

3x10 tri pressdowns

3x10 one arm tri extension (behind head)superset

Wednesday: Back and Bi's

3 sets pulldowns-same rep pattern as chest

3 sets one arm rows-usually heavy 10, 8, 6 or 8, 6, 6 or 4

3 sets of curls-ez curl bar

3 sets alt db curls

3 sets concentration curls

We do a couple of warm up sets before we get going. Since we do abs inbetween we usually do not take any rest time. We can get done in 45 minutes to an hour. So walk into the gym at 5:45 am and we showered and dressed for work by about 7 am. I dont do legs-the squatting I used to do has come back to haunt me now.
Personally I feel the Encylopedia of Modern Bodybuilding is still the best reference for how to do the movements. I have been out of serious lifting for awhile but that was my go to resource back then.

Good luck

[enzo1]

kettlebells..

[Roosterrusek]

I take a look at em and say "yup, those are weights!".

Now swimming, I usually swim a mile for my workout.

[Erakad]

KBs are your friend. My workout this morning:

CF Groton 111129
(Time)
3 Rounds for Time

10 SINGLE-ARM KB THRUSTERS RT
10 SINGLE-ARM KB THRUSTERS LFT
20 KB SWINGS
10 SINGLE-ARM KB SNATCH RT
10 SINGLE-ARM KB SNATCH LFT

[cantdrv55]

Thanks for the responses guys. I'll have to look up kettlebells.

[MarkRobinson]

Your muscles are older, need more time for recuperation. Try the following; exercise a major muscle group and a opposite minor group. Example:

Chest & Biceps
Back & Triceps
Legs & Abs
Shoulders & Calves

I'll throw in a spin class 2-3x a week for cardio balance, but my physique is pretty well balanced.

[epbrown]

My current program is running 4x a week, lifting 2x week. For weights, I use the 5x5 program, which is 3 exercises each workout doing compound moves (deads, squats, cleans, bench, press).

[mikesride]

I hire some young kid to lift the heavy things while I sit around and drink beer......Its a slow process but I'm sticking to it!