can someone critique this program?

[EsmeCullen]

I have approx 127lb to lose, 31yo female.

I want to burn fat, and built small muscle at the same time;

Biceps

3 x 12 Bicep Curls at 4KG

Triceps
Overhead tricep extension 3x12 at 5kg
Reverse Tricep kickback 3 x 12 at 5kg

Shoulders
Overhead Press/Upright Row 3x12 at 4kg
Side lateral press/raise - 3x12 at 4kg
Front row 3x12 at 4kg
Bent over side lateral 3x12 at 4kg

Chest

Bench press 3x12 at 4kg
Chest fly 3x12 at 4kg

Back:

Lat pull down 3x12 at 4kg


Calves

Calf Raise 3x12 at 10kg

Quads
Lunge 3x12 at 10kg
Squat 3x12 at 10kg

Abs 3x15

Also, daily cardio to maximise fat burn

 

[g8r80]

I don't like your routine for weight loss. For weight loss, you want to challenge the entire body and increase metabolism for hours afterward through compound movements, not isolated exercises that don't do much like bicep curls, calf lifts, and tricep stuff. If you do the bench press hard enough, you wouldn't be able to do any tricep work anyway.

Think about this every 2nd or 3rd day:

Bench press: 3x10 reps. The last rep should be difficult. Chest and triceps.
Lunges or squats. Legs.
Negative chinups or lat pulldowns. Alternate supine and prone. Biceps, back, lats.
Deadlift
Seated rows or bent over rows: 3x10

You can and should do ab work and cardio everyday.

Do this and cut back on your calorie intake and you will become toned and lean over time.