Weights program advice

Stheno

So I'm looking to join a gym and use weights solely, I'm interested in increasing my muscle mass and endurance.

I'm five eight, and female and weigh 65 kg.

I sail every week usually in what we call the pit, so I pull ropes and do a lot of squatting during the two hours we sail.

I'd like to get a program that will increase my bone density and core strength.

I know that for lower body strength squats are good, so figure five x 3 of 20kg is a good start, building up each fortnight.

Anyone any suggestions for a complete program?

TIA

Dtp1979

Stheno wrote: »

So I'm looking to join a gym and use weights solely, I'm interested in increasing my muscle mass and endurance.

I'm five eight, and female and weigh 65 kg.

I sail every week usually in what we call the pit, so I pull ropes and do a lot of squatting during the two hours we sail.

I'd like to get a program that will increase my bone density and core strength.

I know that for lower body strength squats are good, so figure five x 3 of 20kg is a good start, building up each fortnight.

Anyone any suggestions for a complete program?

TIA

Are you looking to increase mass, increase strength or endurance?

tomasderrig

hiya, below is the first week of a programme to get you strong and ripped.

if your interested to know about diet, which is massively important and the post 5 weeks and abs programme just mail me


Week 1




Day 1




one-leg lunges
20 reps per leg



squats
15 reps



push-ups
15 reps



side-to-side jumps
30 seconds



front-to-back jumps
30 seconds








barbell bench press
20, 15, 12, 10, 5, 8 & 16



Lat Pull-down with wide pronated grip
20, 15, 12, 10, 5, 8 & 16



dumbell Incline Press
12 - 15 reps
4 sets


one arm dumbell row with neutral grip
10 - 12 reps each arm.


Pec deck
10 reps
4 sets


Low row with neautral grip
10 reps








Day 2




one-leg lunges
20 reps per leg



squats
15 reps



push-ups
15 reps



side-to-side jumps
30 seconds



front-to-back jumps
30 seconds








barbell back Squat
20, 15, 12, 10, 5, 8 & 16



V-Bar triceps extensions
20, 15, 12, 10, 5, 8 & 16



Leg Curl
12 - 15 reps
4 sets


One-Arm Dumbell Lying Triceps Extension
10 - 12 reps each arm.


Dumbell or Kettlebell Goblet Squat
10 reps
4 sets


Two-Arm, One-Dumbell Overhead Triceps Extension
15 reps








Day 3




one-leg lunges
20 reps per leg



squats
15 reps



push-ups
15 reps



side-to-side jumps
30 seconds



front-to-back jumps
30 seconds








Seated Dumbell Overhead Press
20, 15, 12, 10, 5, 8 & 16



Seated Dumbell Two-Arm Curl
20, 15, 12, 10, 5, 8 & 16



Plate Front Raise
12 - 15 reps
4 sets


Standing Barbell Curl
10 - 12 reps


Dumbell Lateral Raise
12 reps
4 sets


Dumbell Hammer Curl
12 reps








Day 4




one-leg lunges
20 reps per leg



squats
15 reps



push-ups
15 reps



side-to-side jumps
30 seconds



front-to-back jumps
30 seconds








Dumbell Flye
15, 12, 10, 10, 10



Two -Arm Bent-Over Dumbell Row with Neutral Grip
15, 12, 10, 10, 10



Close-Grip Barbell Bench Press
10 - 12 reps
4 sets


Lat Pull-Down with Narrow Supinated Grip
10 - 12 reps


Bar Dip
Many as poss.
4 sets


Low Row with Narrow Supinated Grip
10 - 12 reps








Day 5




one-leg lunges
20 reps per leg



squats
15 reps



push-ups
15 reps



side-to-side jumps
30 seconds



front-to-back jumps
30 seconds








Reverse Lunge
15, 12, 10, 10, 10



Straight-Bar Triceps Extensions
15, 12, 10, 10, 10



Leg Extensions
10 - 12 reps
4 sets


French Press
10 - 12 reps


Barbell Fron tSquat
Many as poss.
4 sets


Rope Triceps Extension in Front of Body
10 - 12 reps








Day 6




one-leg lunges
20 reps per leg



squats
15 reps



push-ups
15 reps



side-to-side jumps
30 seconds



front-to-back jumps
30 seconds








Barbell Upright row
15, 12, 10, 10, 10



Triple Dumbell Curl
15, 12, 10, 10, 10



Seated Dumbell Overhead Press
10 - 12 reps
4 sets


Straight-Bar Cable curl
10 - 12 reps


Dumbell Rotating Lateral Raise
12 reps
4 sets


Dumbell alternating Curl
20 reps. 10 each arm.








Sunday off

Dtp1979

What the fcuk is that ^^^^^

tomasderrig

thats the first week of your complete programme - go do it for a week, and you should know what the fcuk it is champ:):)

ahnowbrowncow

My eyes are bleeding.

tomasderrig

copy / paste lol

Alf Veedersane

Stheno wrote: »

So I'm looking to join a gym and use weights solely, I'm interested in increasing my muscle mass and endurance.

I'm five eight, and female and weigh 65 kg.

I sail every week usually in what we call the pit, so I pull ropes and do a lot of squatting during the two hours we sail.

I'd like to get a program that will increase my bone density and core strength.

I know that for lower body strength squats are good, so figure five x 3 of 20kg is a good start, building up each fortnight.

Anyone any suggestions for a complete program?

TIA

To be honest, I would suggest going to a trainer for a session.

Sure, someone could through out lower body, core and upper body exercises that read well but a good trainer will be able to (a) show you what to do properly and (b) put together a proper programme that works for you for sailing. Especially if you're trying to both build some muscle and increase muscular endurance.

Stheno

Alf Veedersane wrote: »

To be honest, I would suggest going to a trainer for a session.

Sure, someone could through out lower body, core and upper body exercises that read well but a good trainer will be able to (a) show you what to do properly and (b) put together a proper programme that works for you for sailing. Especially if you're trying to both build some muscle and increase muscular endurance.

Good advice thanks, am going to take this approach

Alf Veedersane

Stheno wrote: »

Good advice thanks, am going to take this approach

If you want to find a good trainer in an area that suits, post up the general area here or in the Squats The Story thread and someone will be able to recommend one