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  1. #1
    Jackie0325's Avatar
    Jackie0325 is offline Female Member
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    Critique My Workout Plz!

    I've posted this in the female forums but not luck as of yet!


    I just started working out, this is the workout plan my b/f has made up for me. The areas that I am the most concerned about are my legs getting toned and a little bit of fat on my sides that I want to eliminate other than that I am trying to Tone up and lose a bit of weight my height is 5'5 and I am about 130lbs. I have also been cutting out all fast food and junk food eating a low calorie diet trying to ease up on the carbs since I am not sure what a low amount is with no pop only water. I am also taking caffeine free Hydroxycut (since I am sensitive to caffeine) and I drink 2 cups of green tea everyday. If you have any suggestions I would love to here! Thanksss

    Day1- Monday Legs

    Weighted squats 3 sets of 12-15reps
    Standing calf raises 3 sets 15-20reps
    Split Lunges 20reps
    stiff legged lifts 3 sets 12-15reps
    Hamstring curls 3 sets 12-15 reps


    Day2-Tuesday Back and Bi

    One armed DB row 3 sets of 10-12reps
    Lying DB row 3 sets of 10-12reps
    Standing curl 3 sets 12-15reps
    Hammer curl 2 sets 15reps
    Concentration curl 3 12-15reps
    60 mins cardio split into 30min intervals
    Abs

    Day3-Wednesday Chest Shoulders Tri

    Inc DB press 3 sets 12-15reps
    Flat DB press 3 sets 12-15reps
    Flat flys 3 sets 12-15reps
    Push ups 2 sets till failure
    DB shoulder press 3 sets 10-12reps
    Front raise 3 sets 10-12reps
    Up right row 3 sets 10-12reps
    Over head Extension 2 sets 12-15 reps
    Kick backs 2 sets 12-15 reps
    60 mins cardio split into 30 min intervals


    Day4- Thursday

    45 mins cardio
    Abs


    Day5- Friday

    Same as day 1


    Day6- Saturday Circuit Day

    20 mins of cardio
    (the next exercises I do are 30 secs straight with 30 secs rest in between)
    Standing curls
    Hammer curls
    One armed DB row
    Flat press
    Inc Press
    Front raise
    Up right row
    Push ups
    Sit-ups



    Day7- Sunday


    OFF

  2. #2
    soulstealer's Avatar
    soulstealer is offline Anabolic Member
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    You'll never become 300lbs of muscle lifting like that =P.... but seriously it doesnt look bad but I would only do 1 dumbell rowing motion and do a cable pulldown or assisted pullups if I were you....


  3. #3
    Jackie0325's Avatar
    Jackie0325 is offline Female Member
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    Is there anything else i should add or eliminate from the diet. I have been keeping it pretty clean low carb high protein. And thanks for the reply the DB Row twice in there was by accident, any other tips, thanks!

  4. #4
    soulstealer's Avatar
    soulstealer is offline Anabolic Member
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    Quote Originally Posted by Jackie0325
    Is there anything else i should add or eliminate from the diet. I have been keeping it pretty clean low carb high protein. And thanks for the reply the DB Row twice in there was by accident, any other tips, thanks!
    A common mistake most people fall into especially women is restricting your calories too far you have to see how your body reacts and carbs are NOT evil... if you running a low carb diet your going to WANT to have higher carb days to feed your glycogen stores... the amount of carbs is going to depend on your bodyweight and your other macro's.

  5. #5
    TheBorch's Avatar
    TheBorch is offline Junior Member
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    I am posting this for her

    So what you are suggesting would be to cycle carbs..say 2 very low days followed by a high day? I am not familiar with women diet's either that is why i directed her to here
    Thanks

  6. #6
    soulstealer's Avatar
    soulstealer is offline Anabolic Member
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    Quote Originally Posted by TheBorch
    I am posting this for her

    So what you are suggesting would be to cycle carbs..say 2 very low days followed by a high day? I am not familiar with women diet's either that is why i directed her to here
    Thanks
    Exactly A funny thing about the body is when you decrease kcals it slows the metabolism but if you have a day where you have a calorie surplus then it speeds up again start thinking of weightless in terms of weekly goals instead of daily in other words

    lets say it takes 2500 kcals to sustain your body weight because of your activity level( you hit the weights do alot of cardio) so you consume 1500 for 2 days and 2600 for 1 then you repeat at the end of that week you will have a deficit of 4800 kcals or 1.3 lbs of fat and your body wont go into starvation mode it will just keep on trucking thinking your maintaining or gaining weight...

    You will prolly have to play around to find the right combination of depletion and loading but once you hit it stripping weight shouldnt be a problem.

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