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Full body workout??? (after losing 65 pounds)
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Posted by: sandie511
Hello,
I’m new to this forum and have been reading a lot about training, but mostly strength training…I’m 49 years old (female) and in the last year lost 65 pounds from a low calorie diet and walking 2 to 3 miles 5 days per week…before 6 months ago I did absolutely no exercise at all…now I have included weight/strength training into my routine (after reading so much about it I wish I had started when I began my diet), but I guess better late then never…anyway, I joined a gym about a month ago and am having difficulty putting together a plan…currently I am doing full body workouts 3 days per week and I dropped cardio to 2 days per week…below is what I have been doing for the past 2 weeks and would appreciate any welcome any advice given…please forgive me as I am not sure what all the machines are called and look at the diagram of which muscles are being used…I simply am writing what is states on it…Thanks in advance for any help…
Pull downs (with the ropes starting at my chest) 20lbs - 3reps 10 x’s
Pull downs (reaching bar from above) 32.5lbs 3 reps 10 x’s
Pulley row (pulling weights to my chest) 25lbs 3 x 15
The below are all machines made by Hammer Strength
Pull downs 40lbs - 3x15
MTS Row 20lbs – 1 x 15, 1x15, 1x10 (couldn’t do the last 5)
Chest press 25lbs – 3 x 15
Incline press 10lbs – 3x15
Leg extension 20lbs 3x9
Seated leg curl 65lbs – with feet shoulder apart – 3x15
Seated leg curl 65lbs – with feet almost touching – 3x10
Hip abduction (outer) 90lbs 3x15
Abdominal crunch 10lbs – 3x10 (I’ve a weak core, huh?)
Posted by: Built
Sixty five pounds <falls over dead>
DAMN girl, that's incredible - you must feel REBORN!
Now, how about you read the link in my sig on getting started and post up some numbers - you'll see which ones we want when you read it.
Welcome to the board. 
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Full body workout??? (after losing 65 pounds)
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