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Weightlifting Routine Help!

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Hello everyone!


I am new to this site, and I'm hoping I might be able to get some help!

First, I'll tell you a little bit about myself. I've been a competitive athlete my entire life (primarily gymnastics) and have always tried to make health and fitness one of my top priorities. I've been a vegetarian for 12 years and try to eat as little dairy as possible. In March 2008, I moved from Oregon to Pennsylvania and since the move, I've put exercise and fitness on the back burner. Well, Im finally coming out of my slump and am truly motivated to get back into shape!


I am trying to put together a good, solid weightlifting routine that I can stick to, and hopefully see results! I am not new to the gym, so I'm very familiar with most weight lifting exercises. I am 5'2", 103 lbs. I'm a very petite girl, but I'm tough


Any suggestions?? Sample workout routines would be very helpful! Thank you!

Have a happy and healthy day!

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Day 1


Incline Bench Barbell Press (Cleavage Press for girls)

Chest flyes (Dumbbell or Machine or Cables)


Barbell Curl (EZ bar or Cable)

Hammer Dumbbell Curl


Day 2


Low Back Row (Bent over Barbell or Cable or even Machine)

Lat Pulldowns (Machine or Cable)

Shrugs (Dumbbells or Machine or Barbell)

HyperExtensions first, then Good Mornings (Bodyweight to holding lbs plate)


Pushdown (Cable or Machine)

Overhead Extensions (Cable or Dumbbells or Skull crushers with Barbell lying down)


Day 3


Military Press (Dumbbells or Machine or Barbell)

Lateral Raises (Dumbbells or Cables)

Rear Delt (Machine or Dumbbells)


Leg Extensions

Leg Curls

Leg Press/Squats

Calf Raises


This was my basic routine that i still do when i don't have time to play around in the gym.

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