Results 1 to 4 of 4

Thread: workout girlies~

  1. #1
    floofie's Avatar
    Joined
    Sep 2019
    Posts
    13
    Userbars
    1
    Thanks
    22
    Thanked
    21/7
    DL/UL
    6/0
    Mentioned
    1 time
    Time Online
    18h 45m
    Avg. Time Online
    N/A

    workout girlies~

    Pleeaase drop your shoulder/back routines! I'm not looking to bulk these areas, really just tone to improve general back pain & posture. I've tried a couple different routines I've put together, I've tried what friends do on shoulder day etc but nothing feels..right

    As tax, here's my glute routine that's helped me grow my butt ~2 inches outward & greatly improve shape in the almost year I've been doing it hehe. I only do this 3x a week, I'd love to tell you I use resistance bands for lazy active rest days 4x wk, but really it's like 2x
    (I don't list sets as I go to failure but 3 or 4 is a great starting point, I also don't list weight but I started out using using none/smallest weights possible and currently do between 20 and 40lb depending on the move):

    0. Cardio (you don't have to start with cardio at all, but if you do, do something that will wake up your glutes like a steep incline on the treadmill or stair master if you're a sadist. I do 2.5-3mph on max incline for 15-20 mins)
    1. Kas glute bridge x12 followed by 30 second hold
    2. RDLs x8
    3. Single Leg Press (foot high on the plate) x8 per leg
    4. Medial cable kick back x12 per leg
    5. various stretches, whatever feels nice on my legs (probably do this longer than I do, I'm lucky to do 5 mins)

  2. #2
    macaronbae's Avatar
    Joined
    Feb 2022
    Posts
    38
    Pronouns
    she/her
    Userbars
    2
    Thanks
    33
    Thanked
    31/19
    Mentioned
    4 times
    Time Online
    18h 13m
    Avg. Time Online
    3m
    Hello! I do a lot of bodybuilding, and honestly “toning” a body part is really just building more muscle and having less fat.
    It’s very hard to “accidentally” bulk, especially for women. You’d have to eat at a surplus for a long time and lift heavy and do progressive overload.
    With that being said, I’ll post my shoulder/back workouts!

    Shoulders (most of these are 4x8)
    DB shoulder press
    lateral raises
    Front raises
    BB upright row
    Bent over reverse fly

    Back workouts
    Warm up with Pull-ups (banded if you’re not able to do body weight)
    Lat pull downs
    Single arm DB row
    Seated cable row (wide and underhand)
    Cable pull downs

    Let me know how you like these!



    Signature by Wave's Signatures Factory
    Avatar userbar by Lyrichord

  3. The Following User Says Thank You to macaronbae For This Useful Post:

    floofie (1 Week Ago)

  4. #3
    floofie's Avatar
    Joined
    Sep 2019
    Posts
    13
    Userbars
    1
    Thanks
    22
    Thanked
    21/7
    DL/UL
    6/0
    Mentioned
    1 time
    Time Online
    18h 45m
    Avg. Time Online
    N/A
    Quote Originally Posted by macaronbae View Post
    Hello! I do a lot of bodybuilding, and honestly “toning” a body part is really just building more muscle and having less fat.
    It’s very hard to “accidentally” bulk, especially for women. You’d have to eat at a surplus for a long time and lift heavy and do progressive overload.
    With that being said, I’ll post my shoulder/back workouts!

    Shoulders (most of these are 4x8)
    DB shoulder press
    lateral raises
    Front raises
    BB upright row
    Bent over reverse fly

    Back workouts
    Warm up with Pull-ups (banded if you’re not able to do body weight)
    Lat pull downs
    Single arm DB row
    Seated cable row (wide and underhand)
    Cable pull downs

    Let me know how you like these!
    Queen! Thank you 🥰 I will definitely report back

  5. The Following User Says Thank You to floofie For This Useful Post:

    macaronbae (1 Week Ago)

  6. #4
    Alister's Avatar
    Joined
    Aug 2020
    Posts
    949
    Userbars
    56
    Thanks
    2,638
    Thanked
    3,770/979
    DL/UL
    24/0
    Mentioned
    229 times
    Time Online
    92d 13h 14m
    Avg. Time Online
    2h 29m
    I pair shoulder + triceps and back + abs for my lifting. The routine:

    Back & Abs:
    Dumbell bent over row - 3 x 6
    Lat pull down Machine - 3 x 8
    Reverse Fly - 4 x 12
    Hanging leg Raise - 3 x 10
    Rope crunch - 3 x 20
    Decline crunch - 4 x 12

    Shoulders & Triceps
    Overhead Press - 4 x 5
    Dumbbell lateral Raise - 4 x 10
    Front Raise - 3 x 12
    French Curl - 3 x 8
    Cable Pushdown - 3 x 10

    with various types of planking as the warm up and cool down.

    I pair weight lifting with my other love, lap swimming for my workout routine. My shoulders and back: amazing, if I do say so myself xD

    userbar by GreyFaerie | sea serpent ryu by GWN | avatar by Dita
    better quality images on petpage in signature









Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •