Need a little advice about my program

[Gymgurl]

Bear with me guys because I am female so my situation may be somewhat different than what you are used to.

I currently work out 4-5 times a week with pretty heavy weights (no pink weights I swear!!)

Monday - biceps and back.....20-30 min cardio
Tues - Shoulders and abs.......20-30 cardio
Wed - tri's and chest.......20-30 minutes cardio
Thurs - Legsand abs......15 min cardio
Friday.....cardio

I lost 30 pounds and went from 29% bf to 20% which is great, however it is not working fo rme anymore. I need to lose about 10 more pounds and some more bf, but I'm not sure how to change my program around to meet these goals.......Any ideas would be great!!

 

[PolishHammer1977]

Bear with me guys because I am female so my situation may be somewhat different than what you are used to.

This means NOTHING to me. You train the same way I do. Regardless of exercise and rep range, you carry intensity and that all I care about.

Looks like you have some success. BRAVO!

Make a minor change like taking a day off in between. One day on, one day off. Cardio on your OFF days.

In a month or two go back to your original programthat you had success with.

What exercises are you using on these days listed?

 

[Gymgurl]

Bi's - curls, 21's, cablecurls,
Back - lat pull down, asst pull ups, dead lifts

chest - bench press, lateral press, push ups, flys
Tri's - french curls, cable pull down, cable over head, kick backs

legs - squats (free weight not smith), leg press, leg extensions, leg curls, calf raises, seated calf rasies.

Shoulders - shoulder press, bar bell rows, arnold press, front raise &lateral raise with a seated rear lateral raise


I hope that helps you with out being to long lol

 

[PolishHammer1977]

Are these the same exercises you were using during your last training cycle?

 

[Gymgurl]

Yes I have not changed a thing which could be part of the problem. Or is the problem that I am staying the same body weight wise because of the weight that I am using.

 

[Gymgurl]

I guess maybe my question should have been how should I change things around for better weight loss nad fat loss with out losing the muscle I have worked hard for

 

[Backlash]

IF the cardio you're doing is just 30 mins jogging or elliptical or something, try doing some sprinting instead. That will allow you to keep muscle while helping up your metabolism.

 

[PolishHammer1977]

Bi's - curls, 21's, cablecurls,
Back - lat pull down, asst pull ups, dead lifts

chest - bench press, lateral press, push ups, flys
Tri's - french curls, cable pull down, cable over head, kick backs

legs - squats (free weight not smith), leg press, leg extensions, leg curls, calf raises, seated calf rasies.

Shoulders - shoulder press, bar bell rows, arnold press, front raise &lateral raise with a seated rear lateral raise


I hope that helps you with out being to long lol

Take what I am posting with a grain of salt;

Bi's - reverse curls, hammer curls
Back - sumo deadlifts, chins, barbell rows

chest - incline press, incline flyes, push ups
tris - tate press, rope extension, overhead lockouts

legs - squats, glute ham raises, pull throughs, standing calve raise

shoulders - overhead press, power cleans or another oly lift.

It's really good to completely change exercises. If you are interested in bodybuilding you would know that it is normal for pro's to change their original routines to almost sole powerliftng routines twice or three times a year.

*****this is not even close to a powerlifting routine but a mix.

 

[bignate73]

21's are funny. i remember doing those back in the day. those and skullcrushers supersetted to close grip with the ez curl bar.

reason i say 21's are funny is because i see them done wrong so often, and im sure i did them wrong as well..... hehe. memories.

 

[Gymgurl]

It is funny to see the faces on the guys when I do them lol. I guess alot of women don't do them. Hey thanks for the infor and I will try to work this into something new. I have always heard to mix your program up every so often to challange the bosy but I wasn't really sure how and I think you have helped me out! karma to you!!! Thanks again!

 

[d3track]

on the day you only do cardio, try doing stadium stairs
challenging, gets you outside, and you'd be surprised how it can kick your metablism into gear

 

[Smurfy]

maybe in addition to changing your exercises up, take a look at your diet as well. maybe some changes could be beneficial there as well.

 

[MrMuscle]

what hit me the minute i read your program is that you do the smaller musclegroups first in your workout? you start out with biceps and THEN do back? thats a big nono, always do the biggest musclepart first. when you do it like you do, your biceps will be exhausted when you start your back workout, and you wont be able to exhaust your back, because the biceps gives in first.

but if you do it the other way around then its ok

 

[goofball]

Diet is the key. If you're stuck at a certain weight, calories have to come down. That's assuming, of course, that cals aren't already so low that you're starving and shutdown.

 

[d3track]

good call on that one smurfy

 

[Citruscide]

Diet is the key. If you're stuck at a certain weight, calories have to come down. That's assuming, of course, that cals aren't already so low that you're starving and shutdown.

This is the first person I saw who mentioned diet... if you want to hack down more bodyfat % ... then you are going to have to really be strict with your diet...

What is your current diet?

C-ditty

 

[MsBeverlyHills]

to lose BF & more lbs-- you have to change your diet and/or workout. Eat more protein (1.5 to 2 grs/lb of body weight) & lower carbs (bet. 50-100grams per day) & try the lifting routine PH77 posted.

When you really change things up- you get past a plateau.

good luck

 

[Gymgurl]

Thanks for all the info....I'm in the process of changing my diet around....thanks Ms. Beverlyhills! By the way...how much and what type of efa's do you use??

Been doing sprints nad interval this week, thanks to youguys who suggested that.

Mr.Muscle - been watching how I work the muscle groups.


PolishHammer.....thanks for the workout....I know my body is not liking you when I get done lolol...

THANKS so much guys for taking the time to help me....I will keep you updated....

 

[d3track]

rock on gymgirl

probably renewed your focus and motivation to change things up as well