Please create a weight training plan for me

[SlimmerMe]

Hi guys

So if I train 2 days a week with 48 hours in-between, what would be the ideal training routine?

Goals: to tone, sculpt my arms so they are lean and defined without bulking since I am not a BB and want to maintain a feminine look

plus tighten up my bootie

Thanks for any suggestions....

[jtuner77]

Need pics of booty for inspiration...

[SlimmerMe]

^^ my inspiration is the "Hot A** Thread" in the Lounge! And could be yours as well...

[dec11]

a third day, if you could manage it, would be ideal slim.
squats and deads will soon tighten the booty

[SlimmerMe]

a third day, if you could manage it, would be ideal slim.
squats and deads will soon tighten the booty

I realize that. For now, just 2 times per week. I just love being outside in the summertime. I will do 3x's per week starting in mid-Sept after swimming season. Meantime, what about a 2 days per week weights program. What would you design?

Thanks Dec~

[DevilsDeity]

you can fill the other 3days in with push up's and lunges hell you can even do them outside in the sun

[baseline_9]

I would follow a basic upper/lower split...

Lower body one day and upper body the next


I will go into more detail but wanna see ur answers to the proposal of an extra day...


Or you could follow a Power/Hypertrophy Split, like the one I wrote up.....

[baseline_9]

I realize that. For now, just 2 times per week. I just love being outside in the summertime. I will do 3x's per week starting in mid-Sept after swimming season. Meantime, what about a 2 days per week weights program. What would you design?

Thanks Dec~

Missed that....


I would have you follow a High Intensity, Low Volume Upper/Lower Split....

It would consist mainly of basic compound lifts with a few of my tweaks here and there...

Smaller bodyparts such as Arms and Calves may be supersetted.

Sets would all be to failure (you will warm up well and then get to work), some sets would be beyond failure and some sets will be further than that!

Reps would be in the 8-12 range and some sets would be as high as 50 reps.

The routine would focus on Progressive Tension Overload via small weight increases (on the bar/machine) week in week out.

The routine would be periodized, would include blasts for 6-10 weeks and deloads when required for 2-4 weeks.


Just a few things I believe are Key and if done correctly will work well

[SlimmerMe]

WE OVERLAPPED POST.....


2 days at the gym is all i am going to do now over the summer. So that is my plan. Being honest. I do not want to over commit and then not follow thru. I have hired a PT for 2 days a week to make sure I go and I want to tell her what the program will be.

I am more of an outdoor girl who loves to ride my bike and swim. So to add 2 days a week is one more day than I have been doing lately. And then when it gets colder outside, I will up it to 3 days a week. But for now....2 days separated by 48 hours.

Thanks Base~

[SlimmerMe]

Missed that....


I would have you follow a High Intensity, Low Volume Upper/Lower Split....

It would consist mainly of basic compound lifts with a few of my tweaks here and there...

Smaller bodyparts such as Arms and Calves may be supersetted.

Sets would all be to failure (you will warm up well and then get to work), some sets would be beyond failure and some sets will be further than that!

Reps would be in the 8-12 range and some sets would be as high as 50 reps.

The routine would focus on Progressive Tension Overload via small weight increases (on the bar/machine) week in week out.

The routine would be periodized, would include blasts for 6-10 weeks and deloads when required for 2-4 weeks.


Just a few things I believe are Key and if done correctly will work well

so specifically what exact body parts? as in triceps, bi's, etc and what order....

[SlimmerMe]

so UPPER/ LOWER split means both in the same day? or upper one day and then lower the other day....meaning a week in-between them if done this way or again, are both to be done both days....?

[SlimmerMe]

This is what I have been doing for 1x per week for 3 months now. I want a better program now since I am trying to take it up a few notches.

WORKOUT:
Machine:
Lat pull downs: 25 x2
Arm Extension: 25 x2
Chest Press: 15 x2
Fly: 15 x 2
Arm Curl: 25 x2
Free weights:
Military Press: 2x15
Biceps: 2x15
Curl: 2x15
Hammer: 2x15
Triceps: 2x15 each arm
Side bends: 2x15
Bench Triceps dips: 2x15
FLOOR w/ free weights
Chest overhead: 2x15
Arms ext overhead: 2x15
Triceps: 2x15 each arm
150 crunches

[baseline_9]

Your first session would be Lower Body (Quads, Hams, Calves)

The second session would be Upper Body (Chest, Back, Delts, Tri/Bi)

In that order...

Exercises I recommend are;

Squats
Hack Squats
Smith Machine Squats
Leg Press
Lying Leg Curls
Seated Leg Curls
SLDL
Deadlift's
Bench Press
DB Bench Press
Incline DB
Cable Flys
Pullover Machine (for lats)
Low Row MAchine
Pull Downs (Shoulder Width Grip)
Underhand Pull Downs
Hyper Extensions
Side Laterals
Bent Over Raises
Barbell Shoulder Press
DB Shoulder Press
Smith Machine Shrugs
Barbell Curls
Incline DB Curls
Tricep Push Downs
One arm Lying extensions
Seated Calf Raise
Standing Calf Raise


Hmmmm, I could go on!


Do you want someone to write you a program?

[SlimmerMe]

Your first session would be Lower Body (Quads, Hams, Calves) DAY ONE I assume. lower only

The second session would be Upper Body (Chest, Back, Delts, Tri/Bi) DAY 2 upper only starting with chest etc
In that order...

Exercises I recommend are;

Squats
Hack Squats
Smith Machine Squats
Leg Press
Lying Leg Curls
Seated Leg Curls
SLDL what is this? stand leg dead lift?
Deadlift's
Bench Press
DB Bench Press
Incline DB
Cable Flys
Pullover Machine (for lats)
Low Row MAchine
Pull Downs (Shoulder Width Grip)
Underhand Pull Downs
Hyper Extensions
Side Laterals
Bent Over Raises
Barbell Shoulder Press
DB Shoulder Press
Smith Machine Shrugs Shrugs for a female?
Barbell Curls
Incline DB Curls
Tricep Push Downs
One arm Lying extensions
Seated Calf Raise
Standing Calf Raise


Hmmmm, I could go on! I bet you could!


Do you want someone to write you a program? Didn't you just do that?

THANKS A TON BASE! Really appreciate making more specific~

[brad1986]

I would do a full body circut IMO. both days and each week change up routine a little bit. for 2 days a week i dont see much benefit in a split routine unless your willing to spend 3 hours working out

[baseline_9]

Yep, day one is lower body in that order

Day 2/ second training day is upper body in that order...

SLDL - Stiff Leg Dead Lifts

Shrugs for girls - Yes but not to build traps, more to prevent any in-balances which can affect posture (especially bad in that middle back/ trap area)


This is far from a program Slim...

This is just a list of principles and exercises that I believe in.

[baseline_9]

I would do a full body circut IMO. both days and each week change up routine a little bit. for 2 days a week i dont see much benefit in a split routine unless your willing to spend 3 hours working out

Incorrect....

2 x 60 min sessions you can do plenty, you just have to train smart and quickly

[brad1986]

Incorrect....

2 x 60 min sessions you can do plenty, you just have to train smart and quickly

That was kinda my point. Sorry if that read wrong. I was suggesting training each muscle twice per week but doing full body circut to make the mose use of your time

[lifter65]

if your only training twice a week its going to have to be full body to get anywhere
and lower your reps your not going to get big by going heavy, but you will get nowhere by doing rep ranges to "tone"

[SlimmerMe]

Yep, day one is lower body in that order

Day 2/ second training day is upper body in that order...

SLDL - Stiff Leg Dead Lifts

Shrugs for girls - Yes but not to build traps, more to prevent any in-balances which can affect posture (especially bad in that middle back/ trap area)


This is far from a program Slim...

This is just a list of principles and exercises that I believe in.

Thanks Base, I appreciate all of this input. I bet you have this down to a science~ it shows!

Incorrect....

2 x 60 min sessions you can do plenty, you just have to train smart and quickly

Interesting and a relief it can work

That was kinda my point. Sorry if that read wrong. I was suggesting training each muscle twice per week but doing full body circut to make the mose use of your time

So full body 2x's a week?...or same body part 2x's per week?

Thanks Brad~

if your only training twice a week its going to have to be full body to get anywhere
and lower your reps your not going to get big by going heavy, but you will get nowhere by doing rep ranges to "tone"

I keep hearing this: heavy weights over and over ...

and your vote is full body 2x's a week.....

Thanks lifter~

[Twist]

Here's my vote:

Monday HEAVY DAY!
Deadlifts
Squats (wide stance)
Lunges
Leg press with feet touching each other (super close stance to target butt and hams)
Bench
Pull ups (assist machine)
Dips
Military press or Db press superset lateral raise

Friday high reps, high intensity
100 squats for speed, no stopping no resting, legs never lock out
100 situps, fast up, slow negatives (explode up with as much power as you can curling body)
30 diamond pushups (girl way)
50 jump lunges
Rest and throw up
50 military presses
50 curls for speed
50 seated calf raises
20 back extensions
30 leg throwdowns
Rest and repeat the cycle again...


idk how to do this in under an hour. I hate it when I only have an hour to workout with my clients.

[baseline_9]

Considered the power/Hypertrophy split I wrote up?

With a few changes....

Up the reps to 8 on power days and 12 on hyper days.

Some good results coming back from that routine now, check the thread

[baseline_9]

And twist, that Friday session looks like a right burner... Heart would be going mad...

I'm gona PM u sumat u mite like

[dec11]

sorry slim, v busy with work over the w'ends, i'll post you afew suggestions tomorrow eve sometime

[SlimmerMe]

Here's my vote:

Monday HEAVY DAY!
Deadlifts
Squats (wide stance)
Lunges
Leg press with feet touching each other (super close stance to target butt and hams)
Bench
Pull ups (assist machine)
Dips
Military press or Db press superset lateral raise

Friday high reps, high intensity
100 squats for speed, no stopping no resting, legs never lock out
100 situps, fast up, slow negatives (explode up with as much power as you can curling body)
30 diamond pushups (girl way)
50 jump lunges
Rest and throw up ??????
50 military presses
50 curls for speed
50 seated calf raises
20 back extensions
30 leg throwdowns
Rest and repeat the cycle again...


idk how to do this in under an hour. I hate it when I only have an hour to workout with my clients.

OMG TWIST! You must think I am a he-woman! Flattered to say the least....am I allowed to work up to this?

Considered the power/Hypertrophy split I wrote up?

With a few changes....

Up the reps to 8 on power days and 12 on hyper days.

Some good results coming back from that routine now, check the thread

Not clear as to exactly what you mean, Base...

And twist, that Friday session looks like a right burner... Heart would be going mad...

I'm gona PM u sumat u mite like

No kidding re:Friday

sorry slim, v busy with work over the w'ends, i'll post you afew suggestions tomorrow eve sometime

Sounds good to me, Dec~

[baseline_9]

Have u read my power/Hypertrophy thread?

You split the body upper 2x a week and lower 2x a week

One session is focused on power where you work at 5 reps and one session is focused on a more high paced bodybuilding type training, named 'Hypertrophy' where reps are all 10...

I was recommending you could follow the program over two weeks rather than one as your only training 2 days per week...

You could increase the power day reps from 5 to 8 and the hyper day reps from 10 to 12...

This is a killer routine as once you get tuned into it you are literally at your limit each week, each set... The focus is to create personal bests each week over a 6-12 week period and then de-load for 2-4 weeks and blast again.

[SlimmerMe]

^^^ will Read it now~ Thanks Base.

[dec11]

i'd personally go:

day one : squat
bench
deadlift
lat p'down
shoulder press d'bells

all 6-8rep range 4 heavy sets after warm ups



day two:

standing dbell curls, single sides
underhand grip single tri extension superset

lateral shoulder raises
front shoulder raises superset

hammer curl
overhand grip single tri extension superset

standing/seated calves raises

all above 12-15rep range, medium weight, 3 sets




had success with this type of programme before and its optimal for a x2 pw workout. imho the big muscle groups dont respond well to high rep lighter exercises and need to be hit heavy in short rep ranges, much in the same way as low rep heavy sets arent suited to small groups like bi's and tri's.

ive left your abs up to you on a diff day or you could do them last on day 2

[SlimmerMe]

i'd personally go:

day one : squat
bench
deadlift
lat p'down
shoulder press d'bells

all 6-8rep range 4 heavy sets after warm ups



day two:

standing dbell curls, single sides
underhand grip single tri extension superset

lateral shoulder raises
front shoulder raises superset

hammer curl
overhand grip single tri extension superset

standing/seated clave raises

all above 12-15rep range, medium weight, 3 sets




had success with this type of programme before and its optimal for a x2 pw workout. imho the big muscle groups dont respond well to high rep lighter exercises and need to be hit heavy in short rep ranges, much in the same way as low rep heavy sets arent suited to small groups like bi's and tri's. Very interesting distinction

ive left your abs up to you on a diff day or you could do them last on day 2

Thanks a lot Dec for this detailed plan~ Appreciate it.

[brad1986]

Full body twice per week. Twists heavy day and high intesity split is a good idea (depending on your diet)but yes that could be somthing to work up to. just keep increasing the intensity and the style of your workouts every couple weeks.

[SlimmerMe]

Full body twice per week. Twists heavy day and high intesity split is a good idea (depending on your diet)but yes that could be somthing to work up to. just keep increasing the intensity and the style of your workouts every couple weeks.

Do you mean do upper/lower 2x's a week? or upper one day and then lower another.....thanks for your input Brad~

[SlimmerMe]

OKAY GUYS....

I am sorting thru all of this as I have saved it onto another format and trying to come up with a common denominator here as outlined by all of the above plans you all so kindly created for me.

I am seeing a pattern here. The only confusing thing for now is the terminology as to how one of you might define a certain exercise as opposed to how another might describe it.

THANKS!

[baseline_9]

Gd luck slim and keep us all posted on you new routine

[brad1986]

Do you mean do upper/lower 2x's a week? or upper one day and then lower another.....thanks for your input Brad~

I mean each day you go to the gym do a full body workout. So everything is getting worked twice per week as you will not be able to do the same volume amount per body part so more frequent muscle stimulation would go a long way.

[SlimmerMe]

Gd luck slim and keep us all posted on you new routine

THANKS BASE. I really do appreciate all of your suggestions.

I mean each day you go to the gym do a full body workout. So everything is getting worked twice per week as you will not be able to do the same volume amount per body part so more frequent muscle stimulation would go a long way.

Thanks Brad. My PT agrees with you on this idea of full body 2x's a week. This is why I am confused since other suggestions are upper one day and lower another.

[Twist]

You won't be able to hit a whole body effectively in an hour. I am a pt and have tried a million different ways but think that the best way is upper and lower or pushing/pulling splits. Either that or what I wrote out for whole body.

[baseline_9]

You won't be able to hit a whole body effectively in an hour. I am a pt and have tried a million different ways but think that the best way is upper and lower or pushing/pulling splits. Either that or what I wrote out for whole body.

Twist is right...

You will waste time moving around the gym as well and I will just drag...

Sure you could half the volume and do the whole body but it's still going to take a long time because of all the warming up/moving between machines etc...

[SlimmerMe]

You won't be able to hit a whole body effectively in an hour. I am a pt and have tried a million different ways but think that the best way is upper and lower or pushing/pulling splits. Either that or what I wrote out for whole body.

Upper / Lower split? or big/heavy muscle groups vs small? because on your routine you suggested you included bench, military, pull-ups and dips which are all Upper on DAY ONE....please clarify or was your plan for whole body both days but TOUGH AS NAILS!...thanks, Twist

Twist is right...

You will waste time moving around the gym as well and I will just drag...

Sure you could half the volume and do the whole body but it's still going to take a long time because of all the warming up/moving between machines etc...

Thanks Base...This was my original concern with my trainer. Taking time to move around here and there plus waiting for someone to get off a machine.

[Twist]

The plan I wrote out earlier is a full body workout on monday (heavy hypertrophy type day), and the second day is high intensity. I should have clarified that each of those exercises (on day 2) are to be performed right after each other and where I wrote rest is where you rest for about 2 minutes then continue onto the next set.
THis:
100 squats for speed, no stopping no resting, legs never lock out
100 situps, fast up, slow negatives (explode up with as much power as you can curling body)
30 diamond pushups (girl way)
50 jump lunges
Is one set and there is no rest in between exercises. You then rest and continue on to the second set:
50 military presses
50 curls for speed
50 seated calf raises
20 back extensions
30 leg throwdowns
then rest for 2-4 minutes and repeat the whole cycle again.
This is full body because it works back, chest, shoulders, arms, legs, and calves.

[dec11]

You won't be able to hit a whole body effectively in an hour. I am a pt and have tried a million different ways but think that the best way is upper and lower or pushing/pulling splits. Either that or what I wrote out for whole body.

correct, unless its a low rep power/strength type routine