Lifting Program Ideas?

S

Sydney411

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Hi guys!

New here, but I came across there boards while researching HIIT and lifting and am hoping you can help me with some questions. For the past 5 months I have been doing 40 minutes of medium impact cardio (around 420 calories per workout), using weight machines and crunches. I have lost about 40 pounds and have been keeping my calories around 1200-1300/ day. I have felt like I was hitting a bit of a plateau.

While talking to my cousin this weekend she said to just do HIIT 3-4 times a week combined with a full body lifting program that utilizes complex movements. I am hiring a trainer to teach me how to do free weights properly and overcome my fear of the scary weight room while not hurting myself in the process. However, I am looking for structured programs to start with, or at least have in hand when I talk to the trainer, that will help my have a more “lean and toned” look.

The last thing I want to do is add bulk as I would also like to reduce my bust size. I am 5’4 and currently at 180 (yeah, I know I have a while to go). Any ideas? My cousin also had great results with this program but it might be a bit intense.



Thanks for your help! BTW, I thought I would post this in the Weight Training forum rather than the woman’s toning forum because it looks like there is more traffic – mods please move it if it if completely inappropriate.
 
Hi, welcome. It seems like you are doing well so far. That program looks pretty good, fairly basic as well, and uses solid compound movements.

Another idea is this, newf (a la waterbury) posted this, so give him all the credit, I saved it because I'm gonna do it this summer, anyway... It's a full body as well, but three times a week with heavy, medium, and light days.


Weight train 3x per week - Cardio as desired

Day 1 - 3x8
Day 3 - 2x12
Day 5 - 4x6

Pick at least 4 compound exercises each session, choose 6 total. Pick one exercise for all the major bodyparts EVERY session, the exception is shoulders. Rest 90sec between sets.

Also don't use the same exercise for each bodypart every session, mix things up to prevent burnout.

Compound Exercises (major bodyparts)

Chest: Incline, flat, decline barbell or dumbbell bench presses. Wide-grip dips.

Back: Upright or horizontal rows. Pull-ups or pulldowns with pronated, semi-supinated, and supinated grips.

Deltoids: Standing or seated military presses with a barbell or dumbbells utilizing pronated, semi-supinated or supinated hand positions.

Quads: High-bar full barbell squats, hack squats or front squats.

Lower Back/Hips: Traditional and/or sumo-style deadlifts or Good Mornings. Power cleans or snatches.

Single-Joint Exercises (choose 2MAX, per session)

Biceps: Barbell curls, hammer curls or preacher curls.

Triceps: Lying barbell or dumbbell triceps extensions, and pronated or supinated grip pressdowns.

Deltoids: Front, side or rear dumbbell raises.

Hamstrings: Glute-ham raises or leg curls.

Calves: Standing, seated or donkey calf raises.
 
Thanks for the other program.

I guess I should also make in effort to up my protein, well I should have a while ago, as I am only eating about 90 gpd. I will do a search but if anyone has any protein powder recommendations that would be great.

What about ab/core work? None of the plans I have looked at seem to have a component.

Sorry for all the questions, this aspect is all new to me, but if I can see the results and don’t have to spend hours staring out the damn wall while on the machines I am game.
 
Compound lifts do great things for your core. You can also incorporate leg raises, planks, and others.

A basic and popular protein powder is ON (optimum nutrition). It's pretty good and a good price. Try to find one that is low in fat and carbs. Cytosport, EAS, MRM, IDS, and maybe met-rx have some good products as well.
 
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