Weekly Routine - Too Much or Too Little?

[brazeneye]

This is my weekly routine (which I have been doing for about 2 weeks thus far).. suggestions for tweaking greatly appreciated!

I am 22 years old, 5'3, a 'decent' (I carry my weight very well, this sound high for my height, but it looks okay on me) 145, seeking to lean down to 130-125.

Monday:
Morning: 20 minutes HIIT fasted on the stationary bike
Night:
Ab Workout:
3 sets - 30 reps Crunches
3 sets - 30 reps Reverse Crunch
2 sets - 15 reps Elbow to Knee Crunch
2 sets - 15 reps Lying Straight Leg Raises
3 sets - 30 reps Crunches with Twist
45 minute Pilates Tape
20 minutes HIIT on the stationary bike

Tuesday:
Night: 30 minutes steady moderate intensity - stationary bike
Leg Workout:
3 sets - 30 reps Squats w. 8 lb weight
3 sets - 30 reps Wide-stance Squats w. 8 lb weight
3 sets - 30 reps Calf Rocking with Dumbbells w. 8 lb weight
3 sets - 30 reps Lying Abduction
3 sets - 30 reps Lying Adduction

Arm/Shoulder Workout: (all using 8 lb weight)
3 sets - 20 reps Alternating Dumbbell Biceps Curls
3 sets - 20 reps Dumbbell Hammer Curls
3 sets - 20 reps Dumbbell Chest Press
3 sets - 20 reps Dumbbell Lateral Raises
3 sets - 20 reps Seated Dumbbell Reverse Flys
3 sets - 20 reps Dumbbell Wrist Curls
3 sets - 20 reps (each side) Seated Dumbbell Concentration Curls
3 sets - 20 reps Seated Dumbbell Concentration Curls
3 sets - 20 reps Dumbbell Shoulder Press

Wednesday:
Morning: 20 minutes HIIT fasted on the stationary bike

Thursday:
Night: 30 minutes steady moderate intensity - stationary bike
Leg Workout / Arm/Shoulder Workout

Friday:
Morning: 20 minutes HIIT fasted on the stationary bike

Saturday:
30 minutes steady moderate intensity - stationary bike
Ab Workout

Sunday:
30 minutes steady moderate intensity - stationary bike
Leg Workout / Arm/Shoulder Workout

 

[P-funk]

you should really read the stickies! that workout routine is very poor, give the goals you have.

 

[brazeneye]

Hahaha, I don't know where to start, and I am not sure how I would dissect it so that it would apply to me, being a girl.

 

[JimSnow]

27 sets in one day for a minor group? Axe that isolation mentality as much as you can.

13 set of abs? I do, well... almost none per week.


Two hours in the stickies will take you out of the suicide mode.

BTW - Your gender doesn't have a lot to do with the basic principles.

 

[brazeneye]

*sighs* *grabs reading glasses*

 

[P-funk]

Here are some points, that may be able to help you judge where you are at, and what you should do to get on the correct path:


1) if the goal is fat loss, I train my clients three days a week with total body workouts.

2) the workouts are short and intense, about 30-45min.....sometimes the clients ops to do cardio afterwards, usually they are pretty sapped.

3) the workouts begin with about 10min. of dynamic warm up.

4) I break it down into training cycles. If the client is a newbie and never done anything before, then they have to start at a base level of fitness.....I will use circuit training with them for the first 3-4 weeks to help get them. This helps elevate their base level of fitness, as well as alows us to address and postural problems that they may have.

5) after that, we move into using trisets...one lower body exercise, followed by a core exercise, follwed by an upper body exercise, followed by a short rest and then repeat. We don't do arms, we don't do shoulder raises....we use multijoint lifts. For example:

1a) squat
1b) plank
1c) push up

6) after that phase of training, they should be in pretty good conditioning and able to handle higher intensities, so we move to upper and lower supersets, with a rest after the last exercise. So, deadlifting, chin up, rest, repeat. We don't do much abdominal work. We usually save the core work for either the end of the workout (during the circuit or complex) or at the begining of the workout, as part of the warm up. The person should already have a pretty strong core at this point. After we do 3 supersets, we do a complex or a circuit to finish, as part of the conditioning. A complex might be something like....8 reps of each exercise without putting the DBs down:

DB squat and press
bent over DB row
DB reverse lunge
rest and repeat.

 

[JimSnow]

Here are some points, that may be able to help you judge where you are at, and what you should do to get on the correct path:


1) if the goal is fat loss, I train my clients three days a week with total body workouts.

2) the workouts are short and intense, about 30-45min.....sometimes the clients ops to do cardio afterwards, usually they are pretty sapped.

3) the workouts begin with about 10min. of dynamic warm up.

4) I break it down into training cycles. If the client is a newbie and never done anything before, then they have to start at a base level of fitness.....I will use circuit training with them for the first 3-4 weeks to help get them. This helps elevate their base level of fitness, as well as alows us to address and postural problems that they may have.

5) after that, we move into using trisets...one lower body exercise, followed by a core exercise, follwed by an upper body exercise, followed by a short rest and then repeat. We don't do arms, we don't do shoulder raises....we use multijoint lifts. For example:

1a) squat
1b) plank
1c) push up

6) after that phase of training, they should be in pretty good conditioning and able to handle higher intensities, so we move to upper and lower supersets, with a rest after the last exercise. So, deadlifting, chin up, rest, repeat. We don't do much abdominal work. We usually save the core work for either the end of the workout (during the circuit or complex) or at the begining of the workout, as part of the warm up. The person should already have a pretty strong core at this point. After we do 3 supersets, we do a complex or a circuit to finish, as part of the conditioning. A complex might be something like....8 reps of each exercise without putting the DBs down:

DB squat and press
bent over DB row
DB reverse lunge
rest and repeat.

Isn't that going to consume a lot less time than what you are doing? It's guaranteed to be effective.

You've involved yourself in long and "unintense" fodder.

The key is brevity, intensity, rest... most effectively accomplished by utilizing the concert of the whole body.

 

[brazeneye]

All the workouts I do are to tapes, and each tape is 20 minutes long. The most I am playing with weights in a day is 40 minutes, which is my leg/arm day.

 

[JimSnow]

All the workouts I do are to tapes, and each tape is 20 minutes long. The most I am playing with weights in a day is 40 minutes, which is my leg/arm day.

You can do 27 sets in 40 minutes?

LOL. even with 8lb. weights - I couldn't do that.


Ultra-low intensity! Worthless.

 

[StanUk]

I would cut your reps in half. Stick to compound movements, that much isolation work is a waste of time in my opinion. 10 out of 10 for enthusiasm though

 

[P-funk]

All the workouts I do are to tapes, and each tape is 20 minutes long. The most I am playing with weights in a day is 40 minutes, which is my leg/arm day.

just read my post and use that as an idea to set up your program.

 

[brazeneye]

You can do 27 sets in 40 minutes?

LOL. even with 8lb. weights - I couldn't do that.


Ultra-low intensity! Worthless.

I'm not-so-Mighty Mouse!

 

[JimSnow]

Your gallery photos look pretty nice to me!

Your goals aren't gonna be difficult to acheive. Taking Funk's advice will get you more than what you expect in three months.

 

[KarlW]

Listen to what P says!

Understand the place that resistance training has in weight loss. That is, to build muscle (and overall body conditioning) so that when the bodyfat comes down there is shape underneath. Get the bf down through what you eat and cardio, and to some extent the calories expended when throwing weights around. Standing there doing 20 rep arm curls and wrist curls and lateral raises isn't going to do much for you. Firstly, 20 reps is generally to high (i.e. too little weight) to recruit the muscle fibres that will lead to any significant muscle growth. Secondly, stick to multi joint (compound) movements for maximum efficiency and overall growth of muscle (read "shape").

 

[brazeneye]

Your gallery photos look pretty nice to me!

Your goals aren't gonna be difficult to acheive. Taking Funk's advice will get you more than what you expect in three months.

Thanks. I think I'll definitly get more than I would expect especially since I've been beating around the bush this way.

 

[Burner02]

I was gonna offer...but funky beat me to it...Welcome, read and grow!
heh...and puh-lease...don't ever say that you want to 'tone'..anything...

 

[Burner02]

oh..and ditto about your gallery...
when you are ready, you can also start a journal, and we can help out with what you post

 

[brazeneye]

I was gonna offer...but funky beat me to it...Welcome, read and grow!
heh...and puh-lease...don't ever say that you want to 'tone'..anything...

Hahaha, I want muscle, and I know you can't do any spot reducing.

 

[brazeneye]

oh..and ditto about your gallery...
when you are ready, you can also start a journal, and we can help out with what you post

I'll create one once I come back from Xmas so I can post pictures (with my new camera I am getting .. haha), and I need a measuring tape, so then I can post my measurements and such.

 

[Burner02]

Hahaha, I want muscle, and I know you can't do any spot reducing.

wahoo! You are on your way!

 

[brazeneye]

 

[Burner02]

u keep doing that....I think you're gonna fit in here...just fine...again..welcome to IM

 

[brazeneye]

Thanks

 

[Raz]

Welcome back to IM cutie, yea P has outlined the basics as you know, lift 3x's a week and erm, if you need an intense cardio workout, erm, I could be your partner

 

[P-funk]

Welcome back to IM cutie, yea P has outlined the basics as you know, lift 3x's a week and erm, if you need an intense cardio workout, erm, I could be your partner

perv!

 

[Raz]

perv!

Oh, that's not nice!
Im 17 and exclusively hot, infact so hot, that is why Rob wouldn't let me upload my picture's. And now I'm single actually and unlike many hopeless young men, I differ because I don't just intend to get a nut! In fairness to myself I tend to be the mature type and happen to know what a real women wants and needs (Thanks, Jodie! )

 

[Witchblade]

And now I'm single ... hopeless young men.

I just read the bolded words.

 

[Raz]

I just read the bolded words.

Doesn't quit to remind you of yourself does it.

 

[Witchblade]

nice!
Im 17 and exclusively hot ... single actually and ..like many ... young men ... I just intend to get a nut!

That was this part.

You're 17, it's time to parteeeeey! You got a lifetime ahead of you to get serious about women. Settle down when you can't keep up anymore, and keep up as long as you can.

Anyway, to the OP: check out the post by p-funk called 'training for the ladys'. It proves women, like men, benefit greatly from a lower rep range (<12) when trying to lose weight and gain a bit of muscle. Basically your training is going to be the same as that of a man. You might want to put emphasis on the lower body.

Oh and I don't think you need to lose weight. I think most men like women with a bit of fat on them, not the skinny models you see too often nowadays. Mmm... keeley hazell...

 

[KarlW]

Basically your training is going to be the same as that of a man

Yes. Many women (yet to discover this board) don't believe me when I say this to them. They are afraid of becoming too big.