Need to change up my routine....

[Angelkae]

Any advice on what I should change? I've listed my current routines, which I have been doing for several weeks. I have upped the weights more recently but wonder if I should be switching up the exercises, too? Also, I want to know if I'm missing any important muscle groups. lol

Upper body:

With all of these, I do them standing and do both arms simultaneously. That's just what the trainer at the gym taught me. I usually do this twice a week.
(3x10 w/ 10# db's) bicep curls
(3x10 w/ 10# db's) hammer curls
(3x10 w/ 10# db's) shrugs
(3x10 w/ 10# db's) lateral raises alternated with front raises
(3x10 w/ 10# db's) upright flyes
(3x10 w/ 15# db's) overhead tricep extensions

Lower body:

All of these are on Cybex machines. I usually do this twice a week, also. I have been upping the weights slowly, and will continue to do so.

(3x10 w/ 110#s) single-leg presses [do 3x10 on each leg, total of 60 reps]
(3x10 w/ 60#s) leg extensions
(3x10 w/ 60#s) seated leg curls
(3x10 w/ 65#s) hip adductor
(3x10 w/ 65#s) hip abductor [just added the adductor and abductors in, when we got the new machines at the gym].

Abs:

I really need advice here. Whats the best way to progress to weighted ab exercises? I currently use the roman chair, captain's chair, and do crunches, double crunches, bicycle kicks, etc. My ab routine always varies, but I really need to know what to do to get more of a workout. I feel like the rest of my body is progressing and my abs aren't. Lol, but that could have something to do with all that fat on the abs, lol.

Cardio:
5 days a week, I either do 20 minutes of HIIT or a 30-45 minute moderate intensity session. I usually use the elliptical, but sometimes substitute the bike or the dreaded treadmill. lol

Oh yeah, for those that don't know me, I'm 23, female, 127 pounds, 17.8% bf.

 

[teresand77]

I like to switch exercises just to keep my interest peaked and to target the muscles from different angles so changing exercises would be a good idea.

I think you're missing your back and calves unless I'm missing something.

Do you ever do hanging leg lifts for abs? Those are tough! You can use a medicine ball for abs to add weight to crunches.

I'm glad you decided to up your weights

 

[Angelkae]

I like to switch exercises just to keep my interest peaked and to target the muscles from different angles so changing exercises would be a good idea.

I think you're missing your back and calves unless I'm missing something.

Do you ever do hanging leg lifts for abs? Those are tough! You can use a medicine ball for abs to add weight to crunches.

I'm glad you decided to up your weights

Back and calves, got it. Thanks. Someone else mentioned the back to me. I do the calf raise machine occasionally, but I need to add it to my routine.

I do hanging leg lifts and hanging knee lifts. I use an 8 lb. medicine ball right now but was wondering if I should do more? My abs never get sore anymore. I know everyone says soreness isn't an indicator of a good workout but I still feel like I'm not getting a great abs workout. Thanks for all the good advice. I was wondering if anyone would respond, lol.

If I always do the same routine but continue to up my weight each week, will my body get used to it? Do I need to change the order in which I do things?

 

[jpc1058]

Angel,
Have you ever incorporated squats or lunges in your leg routine ? I also think you should do some type of bench pressing and overhead pressing. Your routine is made up of a lot of isolation exercises, I understand that is what the trainer showed you, I just don't know if that is best though. Also as teresa stated you need to work your back as well. As far as your abs, have you ever tried doing planks ? As far as the order of your workout, it is usually best to work the largest muscle group first, e.g. upper body day .. back, then chest, delts, then arms.

 

[teresand77]

My body gets used to routines so I like to change them at least every 3 months. Also I get BORED if I do something for longer than that

I'm not sure about the abs. Like JPC said planks are really good. If you've never done them start out with about 30 seconds and increase when you're able. I don't do weighted abs because my muscles are already as developed as I want them. I've been thinking about it lately though. I have that pesky layer of fat over them too though!!

I was thinking about telling you to add some pressing/larger muscle group exercises too. Definitely something to think about

 

[Angelkae]

Oh, I do planks too. And side bridges. I forgot to list them. lol

ITA about that pesky layer of fat! My tummy is pretty much the one area of my body that I'm not happy with. lol

I do squats and lunges, and i also use the chest press and military press machines. Geez, I forgot to list a lot.