[Persicae]

I'm having trouble creating a strength training routine for my ST days.
I am trying to figure out compound exercises that work multiple muscles at once. I am looking more towards doing bodyweight training and/or using dumbbells.

Does anyone have any ideas or routines for a full-body workout that they wouldn't mind posting in here?
And if possible, please list next to the exercise what muscles are worked?
Links to websites listing these works as well.

Also, I am wondering about how to work out a few muscles such as the inner and outer thigh and the hips? Or are these muscles used when performing lunges and squats?


Thank you all for your help!

[DietVet]

If you're going to do full body work outs, why not do a program like the New Rules of Lifting for Women. It takes 6 months to finish and you'll gain lots of strength and gym confidence in the process. Plus it's really fun.

If you wanted to do lower/upper splits, you could do something like:

Leg day:
Squats
Deadlifts
Lunges--you could mix this up with step ups and bulgarian split squats
Swiss ball crunches

Upper body day: (I'm copying this from a post I wrote a couple of weeks ago). These exercises hit all the muscles in your back, shoulders and arms. They are organized according to direction and push/pull: a vertical pull, a vertical push, a horizontal pull and a horizonal push. You can swap out particular exercises, but a basic version would look like this:

Horizontal pull: rows (seated or standing)
Horizontal push: push ups are simplest and best (you can do them at an angle to start if you're not able to do them the regular way.)
Vertical pull: lat pull down
Vertical push: military or bench presses.

Happy lifting!

[baldchocnsexy]

Originally Posted by DietVet

If you're going to do full body work outs, why not do a program like the New Rules of Lifting for Women. It takes 6 months to finish and you'll gain lots of strength and gym confidence in the process. Plus it's really fun.

If you wanted to do lower/upper splits, you could do something like:

Leg day:
Squats
Deadlifts
Lunges--you could mix this up with step ups and bulgarian split squats
Swiss ball crunches

Upper body day: (I'm copying this from a post I wrote a couple of weeks ago). These exercises hit all the muscles in your back, shoulders and arms. They are organized according to direction and push/pull: a vertical pull, a vertical push, a horizontal pull and a horizonal push. You can swap out particular exercises, but a basic version would look like this:

Horizontal pull: rows (seated or standing)
Horizontal push: push ups are simplest and best (you can do them at an angle to start if you're not able to do them the regular way.)
Vertical pull: lat pull down
Vertical push: military or bench presses.

Happy lifting!

Great set of suggestions!

[indiblue]

Check out Stumptuous.com. It's an awesome resource for beginner/intermediate lifters. It's especially targeted to women and provides great ideas for routines.