HELP with workout please!

[EnVus Chick]

Hi guys,

I haven't been to the gym in a while and really want to kick my ass back into gear but need some help modifying my workout for my goals. I am 22 yrs old, 125 lbs, and am about 19% BF. Any help is appreciated! My goal is to end up like the pic of gilian michaels.



This is what I was doing.

right now i am doing 3 sets, 12-15 reps for every exercise and 45 min cardio after every work out.

legs
squats, leg press ss w/ lying leg curl, lunges

chest
flat bench DB press, incline DB flye, incline DB press, decline push up

back
bent over bb row, wide pulldowns, db bench row, deadlifts

shoulders
db bent over lateral raise, seated oh press, bb upright row, db lateral raise

bis/tris
bb curl, hammer curl, incline db curl, skullcrushers, oh extension, rope pulldown

abs
resisted crunches, reverse crunches, leg raises ss w/ rotations

[AD]

is that your pic on the right?

i think you already look rather close to your goal. your abs are clear seen and your arms are rather tight. looks like the difference may only be in the bf%.

i think your workout routine is fine. keep up with the cardio and check on your diet too.

good luck!

[Back In Black]

Maybe some slight postural changes and a change in diet would help. Can you post your diet either in the female only section or the nutrition resource section and you can be fine tuned.

[EnVus Chick]

yes thats me on the right. i wasnt sure if that work out would be sufficient enough but I do have to clean up on my eating habits. Thanks for the encouragement!

[EnVus Chick]

I had gbrice look at my diet about a year ago...just havent been keeping up with it so i know i have a good meal plan. I feel like i am ready now though so i will be posting progress pics probably every 3 weeks.

[AD]

The workout you listed looks really substantial. 4 exercise, 3sets each, thats 12 sets per body part. I would say thats definitely enough. If you want to make it more taxing, simply decrease rest time between sets. Like 45-60sec rest in between sets.

If your diet was looked at last yr, does it need any revision? Your weight has remained the same? And activity level currently, compared to last year?

[EnVus Chick]

i dont think it needs revision. to be honest i didnt give the diet a fair chance. i've been very on and off at the gym over the past year so things havent changed because i havent been putting in the effort. now that im ready and have a good meal plan and work out im sure i will see results

[X2006ibmgto]

Looking good to me, you sure your 19% bf?

[EnVus Chick]

havent checked in a while that pics from last year im about the same size now

[EnVus Chick]

hey guys,
that pic i posted was from last year i didnt have time to post a new one so i took one today. I also got my bf and bmi calculated today at the gym. so for my starting point i am according to the machine...135 lbs, 30.6 % BF and 23.2 BMI

[scorpion62]

Looks like your on track going by last years pic ,as you said once you start your diet and see where that takes you ,the workout is looking good maybe as asiandude said reduce your rest time and change your workout around by that I mean if you do legs on mondays then swap it to friday and so on just to give the body a shock of change , looking good