Claudette
Registered
Okay, I've been doing the same routine for about 6 weeks now and it's definitely time for a change. My goals are to lose some body fat (about 10 pounds) and get stronger. Since January, I haven't been challenging myself as much as I should. Last year I experimented with strength training and got incredibly strong (for me) and would like to do that again, but I also need to increase my cardio. Following is a list of my training routines. It is not an accurate split, as sometimes my schedule gets hectic and I might have to miss a day and combine workouts. For example, if I didn't get a chance to do chest earlier in the week and it's now Saturday and I'm supposed to do shoulders, then I'd do shoulders and chest together. The only split that stayed consistent was the Quad/Hamstring split.
Sunday: Quads and calves and cardio (35 minutes plus a 10 minute warm up).
Squats: 1 warm up set of 20, followed by 3 x 15
Leg press (the machine, not the free-weight one): 3 x 15
Leg extension: 3 x 15
Abductor: 3 x 15
Adductor 3 x 15
Lunges (stationary): holding 10-15 lbs 3 x 20
My calve workouts vary, so I won't post them. I already have decent big calves, so I don't work them that often. When I do work them, I do about 2 x 20 on the standing calf and 2 x 20 on the donkey calf (about 280-300 pounds)
Monday: Back, abs, cardio (same as Sunday, except I'll do the rowing machine--feels great on back day
)
Lat pull down: 3 x 15
Close-grip pull down: 3 x 15
Wide cable row: 3 x 15
Upright Row: 3 x 15 (elbows out)
Single-arm DB row: 3 x 15
Pull ups: I use the assisted pull-up machine, so my reps vary. I tend to keep with 4 sets and try to bang out as much as I can with as little assistance as possible--I max out at 10 and have a min. of 5.
Back extensions: 3 x 20 (holding a 10 pound weight for about 10-15 sets).
Tuesday: Off--> I tend to do some sort of cardio, like swimming or an aerobics class. But sometimes I'm not able to make it.
Wednesday: Bis and Tris and abs and cardio (shorter cardio day)
Incline db curl: 3 x 15
Alternating db curl (supersetted with above): 3 x 15
Concentration curl: 3 x 15
Hammer curl: 3 x 15
21s: 3 x 15
Tris:
Dips: non-weighted bench dips: 1 set: 40; 2nd set 32; 3rd set 40.
Single arm overhead tricep extension (supersetted with above): 3 x 15
ez-bar reverse grip cable pull-down: 3 x 15
ez-bar cable pull-down, hands out wide (love this one): 3 x 15
Kickbacks: 3 x 15
Thursday: Hams and glutes and calves (just a little)
Lying leg curl: 3 x 15
Seated leg curl: 3 x 15
Plie squats: 3 x 15
Reverse lunges: 3 x 20 (holding 10 lb weight)
Deadlifts: 3 x 15
Butt blaster (sometimes--about every other week or so, depending on which gym I went to): 3 x 12-15
Abductor: 3 x 15
Adductor: 3 x 15 (I wouldn't do these every hamstring day, but sometimes if I was in the mood, I would--same goes for Abductors).
Same calve routine as above. Cardio would be the treadmill on level 15% incline at speed 3.7-4.1 for about 20 minutes and then I'd switch to the precor or elliptical b/c I have bad knees and can't handle the stairmaster yet.
Friday: Chest and abs and cardio
DB press: 3 x 15
Incline DB press (supersetted with above): 3 x 15
Incline flyes: 3 x 15
Pec Deck: 3 x 15
Push ups: 20, 20, failure.
Saturday: Shoulders and cardio
Military press (I just started doing this a few weeks ago. I used to do shoulder presses in its place, but realized I was probably doing too much on shoulder days, and replaced it with military press to get stronger): 3 x 15
Lateral raise: 3 x 15
Front raise: 3 x 15
Rear delt machine (sometimes I do the machine, sometimes I'll do free-weights): 3 x 15
Internals: 3 x 12
Externals: 3 x 12
Upright rows (don't know why, but I don't always do this exercise, but when I do it, I tend to do it last): 3 x 15
Okay, that was my training routine. Sometimes I wouldn't workout 6 days a week, but I would still manage to fit in all my body parts. Unfortunately, starting next week, my schedule goes haywire. I will be working M-F from 0730-4pm and have class M-Th from 5-10pm, which means that I'm going to hit the gym at 0400. This leaves me pressed for time because cardio is one area that I"m lacking, and sometimes I'm not able to get in the full 45+ minutes.
Like I said, my goals for the rest of the summer are to lose at least 10 pounds of body fat and increase my cardio workouts. I would also like to switch up my routine, and possibly begin strength training again, but need help with forming a time-freindly training split.
I think I would be taking Wednesdays off from lifting or training, because I have 2 classes that day on 2 different campuses, and it's going to be a hectic day without trying to wake up at 0345 to get to the gym. Also, I would like to have one leg day and another semi-leg day where all I did was lunges, etc. Legs and back are my favorite body parts to train, and I love working legs twice a week, but am tired of my current split.
I think I'm done rambling. I hope someone can give me some advice on a good training split and some quick workouts so I can be in and out of the gym in the mornings.
Thanks a lot!
Tracie
Sunday: Quads and calves and cardio (35 minutes plus a 10 minute warm up).
Squats: 1 warm up set of 20, followed by 3 x 15
Leg press (the machine, not the free-weight one): 3 x 15
Leg extension: 3 x 15
Abductor: 3 x 15
Adductor 3 x 15
Lunges (stationary): holding 10-15 lbs 3 x 20
My calve workouts vary, so I won't post them. I already have decent big calves, so I don't work them that often. When I do work them, I do about 2 x 20 on the standing calf and 2 x 20 on the donkey calf (about 280-300 pounds)
Monday: Back, abs, cardio (same as Sunday, except I'll do the rowing machine--feels great on back day
)Lat pull down: 3 x 15
Close-grip pull down: 3 x 15
Wide cable row: 3 x 15
Upright Row: 3 x 15 (elbows out)
Single-arm DB row: 3 x 15
Pull ups: I use the assisted pull-up machine, so my reps vary. I tend to keep with 4 sets and try to bang out as much as I can with as little assistance as possible--I max out at 10 and have a min. of 5.
Back extensions: 3 x 20 (holding a 10 pound weight for about 10-15 sets).
Tuesday: Off--> I tend to do some sort of cardio, like swimming or an aerobics class. But sometimes I'm not able to make it.
Wednesday: Bis and Tris and abs and cardio (shorter cardio day)
Incline db curl: 3 x 15
Alternating db curl (supersetted with above): 3 x 15
Concentration curl: 3 x 15
Hammer curl: 3 x 15
21s: 3 x 15
Tris:
Dips: non-weighted bench dips: 1 set: 40; 2nd set 32; 3rd set 40.
Single arm overhead tricep extension (supersetted with above): 3 x 15
ez-bar reverse grip cable pull-down: 3 x 15
ez-bar cable pull-down, hands out wide (love this one): 3 x 15
Kickbacks: 3 x 15
Thursday: Hams and glutes and calves (just a little)
Lying leg curl: 3 x 15
Seated leg curl: 3 x 15
Plie squats: 3 x 15
Reverse lunges: 3 x 20 (holding 10 lb weight)
Deadlifts: 3 x 15
Butt blaster (sometimes--about every other week or so, depending on which gym I went to): 3 x 12-15
Abductor: 3 x 15
Adductor: 3 x 15 (I wouldn't do these every hamstring day, but sometimes if I was in the mood, I would--same goes for Abductors).
Same calve routine as above. Cardio would be the treadmill on level 15% incline at speed 3.7-4.1 for about 20 minutes and then I'd switch to the precor or elliptical b/c I have bad knees and can't handle the stairmaster yet.
Friday: Chest and abs and cardio
DB press: 3 x 15
Incline DB press (supersetted with above): 3 x 15
Incline flyes: 3 x 15
Pec Deck: 3 x 15
Push ups: 20, 20, failure.
Saturday: Shoulders and cardio
Military press (I just started doing this a few weeks ago. I used to do shoulder presses in its place, but realized I was probably doing too much on shoulder days, and replaced it with military press to get stronger): 3 x 15
Lateral raise: 3 x 15
Front raise: 3 x 15
Rear delt machine (sometimes I do the machine, sometimes I'll do free-weights): 3 x 15
Internals: 3 x 12
Externals: 3 x 12
Upright rows (don't know why, but I don't always do this exercise, but when I do it, I tend to do it last): 3 x 15
Okay, that was my training routine. Sometimes I wouldn't workout 6 days a week, but I would still manage to fit in all my body parts. Unfortunately, starting next week, my schedule goes haywire. I will be working M-F from 0730-4pm and have class M-Th from 5-10pm, which means that I'm going to hit the gym at 0400. This leaves me pressed for time because cardio is one area that I"m lacking, and sometimes I'm not able to get in the full 45+ minutes.
Like I said, my goals for the rest of the summer are to lose at least 10 pounds of body fat and increase my cardio workouts. I would also like to switch up my routine, and possibly begin strength training again, but need help with forming a time-freindly training split.
I think I would be taking Wednesdays off from lifting or training, because I have 2 classes that day on 2 different campuses, and it's going to be a hectic day without trying to wake up at 0345 to get to the gym. Also, I would like to have one leg day and another semi-leg day where all I did was lunges, etc. Legs and back are my favorite body parts to train, and I love working legs twice a week, but am tired of my current split.
I think I'm done rambling. I hope someone can give me some advice on a good training split and some quick workouts so I can be in and out of the gym in the mornings.
Thanks a lot!
Tracie
Last edited:
If so, then there's a shiny (old) photo from October of last year in it for you 
. Oh, one more question: Since I'm trying to lose weight and strength train at the same time, what would be my optimum choice for nutrition? Right now my diet is alright. I don't eat junk food, and I keep my sugar intake down. My protein sources come mainly from tuna, chicken and protein and meal replacement shakes. I just want to make sure I have enough energy when I'm doing this routine. 
