#weighted training

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[jillaroe]

Hi, I've just started a fitness blog tonight, any tips on the weightlifting. I can see you've lost weight, are you trying to gain muscle definition? What routines do you have for weight trainning? Thaaaaanks

Greetings fellow fitblr! :DYes, by now, I've bascially lost all the weight I want, though I still have a little bit of fat left that I want to lose. I do want to get more muscle definition but I do cardio as well, just because you can't skip cardio, it's a must.I have 4 different weighted workouts, Legs, shoulders/chest, back/abs and chest. Before every weighted routine I do a bodyrock workout or compose one on my own, you can find the workout's here: www.bodyrock.tvLEG ROUTINEWarmup - bodyrock workout

Seated leg curl (110lbs) - 15*4 reps

Seated leg extensions (121lbs) - 15*4 reps

Barbell deadlift (44lbs) - 15*4 reps

Dumbell squat (27.5lbs dumbells) - 15*4 reps

Calve presses on a vibration plate (20*4 reps / leg), But when I'm at my boyfriend's gym I do regular calve presses (89 lbs) 15*4 reps

SHOULDER ROUTINEWarmup - Bodyrock workout

Dumbell shoulderpress (27,5 lbs dumbells) - 15*4 reps

Shrugs (50 lbs dumbells) - 15*4 reps

Rear delt flies (11 lbs dumbells) - 15*4 reps

Dumbell pullovers (20 lbs dumbells) - 15*4 reps

Upright rows (17,6 lbs dumbells) - 15*4 reps

CHEST ROUTINEWarm up - bodyrock workout

Dumbell chest press (38.5 lbs dumbells) - 15*4 reps

Overhead tricep extension (25,7 lbs dumbells) - 15*4 reps

Concentration curl, bicep (15,5 lbs dumbell) - 15*4 reps/arm

Chest, cable SPC (25 lbs/cable) - 15*4 reps (Video to explain how to exercise is performed: http://www.youtube.com/watch?v=MizcaD95CGI )

Cable tricep extension (77lbs) - 15*4 reps

BACK/ABS ROUTINE

Warm up - bodyrock workout

Lat pulldowns (155 lbs) - 12*4 reps

Back extensions with 33 lbs weight - 30*4 reps

Cable crunches (174 lbs) - 15*4 reps

Ab machine (88 lbs) - 15*3 + 30 reps (BONUS - between every set I do 100 bicycle abs, a total of 400, plus 50 regular sit-ups)

Dumbell bent-over row, both arms while l lying on a elevated bench (39 lbs dumbells) - 15*4 reps

Seated cable row (115 lbs) - 15*4 reps

I have one rest day a week, sometimes i skip it, depending on how I feel. I also do a 30 minute ab routine before bed + I run about 10 km a week. (usually 2*6km a week).

I hope my answer helped. gl hf :)