Need some workout tips and inspiration?

Here are some awesome weightlifting routines from Stumptuous.com:

Routine 1

Notation: Exercise sets x reps

For example: bench press 3 x 8 is 3 sets of 8 reps per set

day 1 – light

1. squat 3 sets x 15 reps
2. power shrug (pull) 3 x 5 using light weight
3. shoulder press (push) 3 x 15
4. calf raise 2 x 15
5. ab crunches or Swiss ball crunches 2 x 15

day 2 – heavy

1. squat 3 x 5
2. bench press (push) 3 x 5
3. Pullups (assisted if necessary) or lat pulldowns (pull) 3 x 5

day 3 – medium

1. squat 3 x 8
2. one-arm dumbbell row OR seated cable row (pull) 3 x 8
3. incline bench press (push) 3 x 8
4. back hyperextensions 2 x 8-10

Routine 2

This routine requires some knowledge of basic Olympic assistance lifts.

day 1 – heavy

1. squat 5 x 3
2. snatch pull or clean pull to shrug on toes 3 x 5
3. push press 3 x 5
4. calf raises 2 x 12-15
5. back hyperextensions OR good mornings
   2 x 8-10

day 2 – medium

1. power clean or hang clean 5 x 5
2. pullups (lat pulldowns if you can’t do pullups yet) OR Smith machine pullups (scroll down for variation #2) 3 x 8-10 (for pullups just do 3 sets of as many as you can do)
3. standing shoulder press 3 x 8-10
4. ab work of choice 3 x 10-12

day 3 – light

1. hang power snatch (scroll down for instructions on WSU site) 3 x 5
2. front squat 3 x 8-10
3. dumbbell row
   3 x 8-10
4. close-grip bench press or triceps pushups 2 x 6-8
5. ab or lower back work of choice 2 x 10-12