Need advice for FBW

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Hubs and I normally follow a routine of Upper/Lower/Cardio/Upper/Lower/Cardio
-Abdominals fall every other day regardless of which workout day they occur.
We are doing the P90X Ab routine which is a lot of core work and uses the hell out of my hip flexors as I'm also training for a 5K. (So it's hard some days to make it through that Ab routine).

Here's the problem. Some days we aren't able to make the gym due to his or my work/school schedule and when we can't do that, we are messed up and want to do FBW's or a Cardio/Lower or Cardio/Upper depending on the day.

Personally, I'm thinking I'd like to do FBW's every other day with the major exercises and possibly cardio and bi's tri's the 2nd day.

Normal Split goes like this:

Upper Body:
Lat pulldowns
Lat rows
Incline Press
Decline Press
Bench Press
Lateral raises
Military Press
Shrugs
Supination Curls
hammer curls
and overhead tricep ext or tricep press

Lower Body:
Leg Press
Leg Extension
Leg Curls
Calf Raise
Adductors
Abductors

I would do squats or deadlifts, but he's never liked deadlifts, and doesn't want to do squats because "that's how Bruce Lee was injured in '"Enter the Dragon'".

But using these and other exercises that maybe we haven't included, what exercises should I/we do on FBW days?


Any advice is greatly appreciated.

 

[NoSweatNoGlory]

dont listen to him, and get the deads and squats done.

btw imo you have way too many exercises in your routine.

 

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dont listen to him, and get the deads and squats done.

btw imo you have way too many exercises in your routine.

IYO, I'm doing way too many for my Split, or way too many for a FBW, .. which exercises should I take out for an effective FBW and which should be added?

Thanks

 

[evan]

Too many for a FBW. Could lower it down to about 6 exercises (Squats, Deads, Bench, Row, Pullups, and Shoulder Press) and some isolations if you so desire.

 

[NoSweatNoGlory]

i guess it would also depend on how many sets/reps you get in as well. I try to get 4-5 for heavier compounds, so if you were to do this for a split, and had that many exercises i think that might be a bit too much. But yea as stated above, try hitting compounds hard, and throw in some iso at the end to spice things up, but it is not necessarily needed, just depends on ur goals.

great to see another female wanting to hit the weights though

 

[photocrazed]

Thank you all for your responses I've tried to give some more information about my workout below.

Here is . This is me back in 1998. (minus the baby face) heh.

I'm not afraid of weights, nor muscles. I don't want larger muscles like some women who train a lot, but I want definition, and I'm not worried about washboard abs - if I get 'em fine if not, fine too.

I honestly only do 1 set of 8-12 reps of each exercise with a double negative count. So like bench press would be up 2 and then down count would be 4.

Friday/Sunday this is pretty much what my workout consisted of:

Leg Press: 220 lbs 10 reps
Leg Extension: 90 lbs 10 reps
Leg Curl: 65 lbs 8 reps
Pullover: 75 lbs 13 reps
Lat Pulldown: 90 lbs 8reps
Lat Row: 90 lbs
Military Press: 50 lbs
Lateral Raise: 10 lbs
Bench Press: 85 lbs 6reps
Shrugs: 90 lbs 10 reps
Chest Fly: don't remember weight and can't find book at the moment.
bicep supination curls: 20 lbs


Edited to Add: I guess I did forget to mention that I do invest time in cardio. Not a ton. I've only hit 37.5 miles on the treadmill since Feb 25, but that's some. I'm training for a 5K and try to get in additional walking/running on my off lifting days when possible.

BTW, you were right. I'm trying to lose some weight as well, about 15-20 lbs.

 

[evan]

I think you might be missing out by only doing 1 set of each exercise. I'm no expert, but I would say that 3 sets of squats will be a lot better than 1 set each of leg presses, leg curls, and leg extensions. In my opinion, the leg curls and leg extensions are garbage compaired to squats and deadlifts.

From what you've been saying, and correct me if I'm wrong, it seems that your main goal is to lose some weight and have a more atheltic build. In that case, I would stick to a very basic FBW 2 or 3 times a week and concentrate on cardio. That way, you can cut fat, but maintain and even build muscle. Defined muscles are a product of low body fat. Everyone has muscles, its just a question of whether you can see them clearly defined.