How is my routine?

S

Shanny

0
To all of you knowlegable, kind folks out there could I get some advice on my routine?
My goal is to, above all, lose weight (25 lbs), then of course tone up and become stronger.
My diet is healthy and about 1500 calories a day, I am 24, Female, 5'0, 150lbs, I do not know my BMI though I am quite strong and firm.
I don't know if my calories seem high, but I work 12 hours a day at a slow-moderate paced resturaunt (I'm a cook) to give an idea of my daily physical level.

I won't write monday ect, because my routine rotates.
I do 40 to 50 minutes of running on the treadmill including 5min warm-up 5min cool down.
I do 3 sets of 15 for most exercises, I use a weight high enough that I am almost at failure, though I could squeez out a few more if I pushed it.

Day 1-Chest, Triceps Cardio
Butterflies
Bent arm Barbell pullovers
Incline barbell tricep extention

Day 2-Glutes, Hams, Quads Cardio
Sumo squats with weight
Lunges with weight
Kick backs, Bridges

Day 3-Rest

Day 4-Biceps, Shoulders, Forearms Cardio
Hammer curls
Barbell curls
Front dumbell raises
Bent over bumbell rear delt raises

Day 5-Core Cardio
1 hour of Windsor Pilates

Day 6-Rest

Day 7-Back Cardio
Upright rows
Wide grip lat pulldowns
Stiff legged goodmornings
Bent over long bar lifts

Day 8 would be the same as day 1
Day 9 would be rest
Day 10 would be the same as day 2 ect. I continue on like this which give me 2 rest days a week.

I hope this makes sense!!! Any tips would be helpfull, thanks!!
 
Last edited:
As for your weight training: It looks pretty good, just remember to put large muscle groups first. So put shoulders before biceps, chest before triceps etc.

If you're going to stay on course with this routine I've got a few suggestions:
Day 1: Add bench press, dumbell bench, pushups or some weighted pressing motion.
Day 2: Drop the kickbacks (i think you mean hamstring curls right? :)) and add calf raises. I'm not a big fan of isolation moves for your legs.
Day 4: Add standing overhead press. This will really challenge your shoulders and your stabilizers.
Day 7: Mix it up and add pull-ups instead of lat pulldowns.

You could probably drop the rep count to around 10 or 12.

If you're looking to change it up; try a full body workout 3 days a week or something along those lines.
 
Thanks Adler!!

Thanks for your suggestions... I will definately work that in!
The kick backs are supposed to work my Glutes, It is the exercise when you go on all fours and kick one bent leg back and up. How do you feel about that exercise?
I haven't added anything to work my calves 'cause I actually have muscley man calves from dancing and cycling :mad: Plus I run, I don't want to bulk up there anymore!!
 
Your calories are fine as long as your clothes are fitting better and the visual in the mirror is improving to your liking, otherwise...subtract 10% of you calories until this happens about every two weeks, mostly coming from carbs.

Day 1-I'll go with Adler on this one and suggest moving the tricep extension to a standing one.

Day 2-Yup with Adler again. I might even alternate squats with your sumos each week. I'd also alternate cable pull throughs, 1 leg lying hamstring curls, and bb step ups each week or pick two and alternate through them.

Day 7-I'm not a huge fan of wide-grip pulldowns because of the decreased range of motion. It's assumed it hits the lats much better, but if you'll move your grip just in a bit more, it'll work your back much better.

I would stay away from failure definately. Keep at least 1 rep in the hole, preferred 2, but that's up to you. No reason you should be doing 15 reps, I'd even go lower than Adler and say 6-8. If you're dieting to lose fat, the body will also burn away muscle just as readily unless you really give it a reason to keep it...this means higher intensity.

I'd also go with 3 full body workouts or full body/upper/lower split. This would give you three days of lifting and you could throw in 2 days of interval runs (HIIT) and one day of slow and steady cardio (you can always alternate this out on an 8 day week like you have to keep the days of rest).
 
Evo: great advice regarding the lat pulldown. over or under hand grip makes more of a difference.

A 6 - 8 range will certainly help develop muscle; my 10 rep suggestion was based on caloric burn. Either way will work...Evo; how about a compromise? Let's just say 8 - 10? :)
 
Adler1983 said:
Evo: great advice regarding the lat pulldown. over or under hand grip makes more of a difference.

A 6 - 8 range will certainly help develop muscle; my 10 rep suggestion was based on caloric burn. Either way will work...Evo; how about a compromise? Let's just say 8 - 10? :)
Click to expand...

Alrighty...a comprimise is good. ;)
 
Genius,

There are also a ton of other programs on t-nation.com that are not fullbody programs. It just happens that Waterbury is a huge proponent of them and so most of his programs revolve around hitting every muscle group every workout. We've already suggested the fullbody and the bottom line is this, a person has to be happy with their training program or they will not be successful. If the program she has she likes, then it's a stepping stone into other ways of training.

The other thing to think about is that yes, that program is a fullbody but it's still broken down into exercise A that works this body part and exercise B that works that bodypart. The only true way to actually get a fullbody workout is to do strongman training or olympic lifting.
 
evolution said:
Genius,

There are also a ton of other programs on t-nation.com that are not fullbody programs. It just happens that Waterbury is a huge proponent of them and so most of his programs revolve around hitting every muscle group every workout. We've already suggested the fullbody and the bottom line is this, a person has to be happy with their training program or they will not be successful. If the program she has she likes, then it's a stepping stone into other ways of training.

The other thing to think about is that yes, that program is a fullbody but it's still broken down into exercise A that works this body part and exercise B that works that bodypart. The only true way to actually get a fullbody workout is to do strongman training or olympic lifting.
Click to expand...


"Bodypart training" is not as efficient as total body training.
While brief periods of HIT, and other long recovery period training programs can be used to spark new gains, for the most part a total body routine is the way to go.

Yes, I know there are other routines on T-nation that do not advocate the total body structure.

Yes, I know Chad Waterbury advocates the total body routine structure. Why do you think I posted the link? Just because I post a link to T-nation does not mean I agree with everything they say.
 
yes full body workouts are efficient, but not everyone only has 1 or 2 days a week they can workout.. the workout you linked to, like evo said, still divides up. so if you are able to workout 3 days a week, why not split it up and go into every sectioned workout with a fresh body & mind??

the author even says..
5) Don’t perform the same exercise for more than two weeks in a row. For example, if you performed a flat barbell bench press as your chest exercise for Weeks 1 and 2, you must switch to either incline, decline or dumbbell bench presses for another two weeks before switching again.

so obviously there is a difference between working a muscle first, and later. so if you divide up your routine into a push/pull split, then you go into twice as many exercises full of energy!
 
You must log in or register to reply here.
Back
Top