good plan?

slickzchik

slickzchik

0
hey I am a female looking to build some lean muscle mass throughout the body and tone up.

I've been exercising pretty much everyday (brisk walk, rollerblade, etc.)
I try to do some (moderately) intense cardio atleast three times a week

I have a basic plan i'm considering but wanted your expert opinions before starting :)

done 3 times a week with rest day(s) in between
-Bench Press
-Laterals
-One Arm Rows
-Tricep Extensions
-Bicep Curls
-Squats
-Calf Raises
-Crunches
. . .probably 3 sets of 8-12 reps

well do you think this is good? anything you'd add or take away? recommendations on sets/reps?

or if anybody has a certain plan to recommend

thanks! ~slickzchik
 
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That is a perfect full body routine. Sets and reps are also good. I did the EXACT same routine from January to July and made awesome progress! Sounds like you've done your homework. Keep a clean diet and throw in some cardio on the off days :)
 
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I like it. Like Karl78 mentioned, eat well :)

I also like 3 sets of 8-12 reps. Nothing wrong with it. Just change it up every 4-6 weeks.

The only other thing I would consider is adding a lunge or bridge on the ball. Something for your hams & glutes. Squats will hit them, but usually focuses on quads a bit more.

Good luck! You can grab a free strength training log to record all your workouts for free from my site if you would like. You may already have one though :) You seem on the ball, girl!
 
thanks for the response!

hmmm i was wondering for crunches should you do them with some kind of weight resistance? (i don't even know exactly how you would)

trainer lynn - that's a nice site you've got. thanks for the logs their great!

karl - yeah i've been trying to research and pick the most effective exercises and those seemed to be strong ones. when i read you used them i was like oh that's good! i watched your progress. good job by the way you've got a nice bod
 
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I believe ppl who do weighted crunches hold a weight to their chest, or do a reverse crunch with a dumbell between their knees. I have never tried it but I do use high reps on crunches and calf raises, 3 sets of 25.

And thanks for the compliment! :)
 
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