Check out a newbies program.........please!

[AngMc]

Hello everyone

I am so happy to find a forum designated for women. I visiting a male dominated forum for a while, and although some people were very helpful, I felt that because I was a woman and a beginner that most people passed by my posts. Maybe I'm wrong.

This is the program I have designed with the help of exrx.net. I chose a upper/lower split because it was recommended for beginners. My concern is that I have too many exercises for each day.

Lower- Sunday, Wednesday (1 hour)

Standing calf
inclined leg press
seated calf(on inclined press)

step ups
RDL's or Goodmornings
leg curls

leg extensions
Abductor
Adductor
Awful butt machine




Upper- Monday, Thursday (1 hour)

Chest press (machine)
Pullover (machine)
Pec Deck Flyes

Pulldown
Seated row

Skull crushers
Tricep rope pulls

BB curls
Hammer curls
Preacher curls

Lat raises
Delt pec deck



On Tuesdays, Fridays and Saturdays I do HIIT cardio, usually running or elliptical. My goal is fat loss and strength gain. I would like to gain muscle also. Next June I am applying to the Toronto Police force. I need to be strong and fast.

I am supplementing with Whey(usually 150 grams a day), L-glutimine (taken before and after workouts and before bed) and GLA (which I think does diddly squat!). My diet is roughly at 40-pro
35-good carbs, and 25-good fats.

What do you think? What needs changing? Thanks for reading my long post and any help.......Ang

PS I've just started, so I don't know whats working for me. Until now I've been pretty lazy, so anything is an improvement. I am 5'5, weigh 152, and have a bf % of around 30. Thanx...

 

[Shak]

welcome to the boards!

here's my breakdown
monday:back
tuesday: chest & tri's
wednesday: off
thursday: legs
friday: bi's & shoulders

also, you may want to check out the 5X5 training method on the training discussion board. that's what i'm currently doing, and i love it. it's a lot less time in the gym and doesn't involve so many exercises.

do a search on the board to get some more ideas for splits.

 

[Phemomena]

I've been pretty lazy, so anything is an improvement.

you said it all right there...

eventually you will get to learn what will work for you and what wont...

doing the routine that you are doing now should help you learn the proper technique and get you started... in a few weeks you may want to alternate some of the exercises you do (i.e., take all the chest exercises and divide them in half, do half on Monday, half on Thursday (and do this with all the body parts)... and then break it up even further so you are working one or two muscle groups per day (there are plenty of suggestions floating around)... i hate designing other people's workouts since it really is a personal thing...

remember to build strength, you'll have to lift heavy (so you can save yourself some time doing the 12-15 reps that they often recommend for girls )do a warmup set of 12-15 reps and then lift heavy for 6-8... (2-3 working sets is plenty)...

you didn't say what you're eating, but for fat loss, most of the battle is fought in the kitchen, not in the gym... you'll need good, healthy foods to fuel your workouts, just keep the meals clean and you should see good results (i wouldn't even worry about "dieting" at this time... take it one step at a time, right now make sure you are getting enough fuel to keep your energy up)

good luck with the police force training, and remember, there are a lot of alternatives to that "awful butt machine"... like squats, which are equally as evil, but much more effective...

phem

 

[bignate73]

My concern is that I have too many exercises for each day.

yes!

get with compound movements

squats, deadlifts will help your lower body tremendously and you can drop the add/abductor work unless you are looking for something specific from it. you can throw in lunges if you want more volume. hit one calf exercise and alternate it every other workout.

upper body: stick with pushups, shoulder presses, pulldowns/pullups (assisted if necessary), seated rows or barbell/dbell rows, bicep curls, dips, pressdowns etc. the more basic you can make it that involves numerous muscle groups, the more benefit you get for your work. pullovers, lateral raises etc have their place but you spend alot of time working on a little muscle.

 

[AngMc]

Thanks everyone for your responses. I see that I can cut out a few of the isolated movements. I haave thought that I'm probably overdoing it with some moves that basically do the same thing. I just have this burning drive to do it right. Which is pretty hard concidering I have no clue what feels good for me or works in general. In time.

So should I just be concentrating on the compound for now? My plan was to do more compound now (even though my program doesn't reflect that, now that I look at it), within a split program, and to move on to a 4 day program(back&bi's, tris&chest......)introducing more isolated moves once I get uses to lifting.