Training routine!!

[esteveze]

Ladies and guys(the few that read this forum)
I have decided to take it to the next level. It has been few months already since I started eating clean, doing cardio on a daily basis 5-6*week for 60min, and weight training.
I will be very detail about my stats.
wight: 129lbs
height: 5" 3'
BF: 17.7% (taken in Jan 2002).
I eat 5-6 meals/day (1,800-2,000cals), rotate carbs (eat them mostly in am) like oats, skim milk, yams. At night my carbs come from veggies (broccoli, spinach, red/green peppers, sparagus). Protein is about 130-150/day (I have been trying very hard).
I have notice some definition in arms, legs but mostly in abs.
My trouble areas are my hamstrings and triceps. By trouble areas I mean I have seen very minimal progress(not to say any at all)

Now...can anyone assist me on creating a training routine were I can work myself to the max.?? please

 

[Little Girl]

Check your email, I sent you something that could help you out!

LG

 

[Gladiola]

My trouble areas are my hamstrings and triceps.

Quick note on the tris... I was training mine with chest & my lifts were TOTALLY stagnant! I posted about it & was told, "Well, your tris are worked when you do chest, so they are getting worked - no problem." But it bugged me that I was lifting so little & the lifts weren't going up like everything else was. So I started doing them with bis, & whichever of the 2 is heavy vs. moderate goes first (whereas I would never do tris before chest, even if I only wanted a moderate chest workout).

I've noticed a HUGE difference, both lifts & the definition have increased.

LG - do you have a routine you can share here?

 

[Little Girl]

CHEST-BICEPS
Cable cross over 2 x 15
Dumbell press (inclined)12-10-8
Flies (inclined ) 3 x 12
Hammer 3 x 12
Seated curls 12/10/10
Cable curls 3 x 10
Inside curls 3 x 10

BACK - ABS - CARDIO
Hammer lat pull down 12/10/8
Hammer seated row 12/10/8
Low row reverse grip 12/10/8
Lower back extension 3 x max (20)


Shoulder-TRICEPS
Dumbell press / barbell front press 10/10/8
Lateral sides alternés 3 x 12
Cable front raise 3 x 12
Dumbell pull over 15-12-12
Reverse grip pull down 12/12/10
Kick back (dumbell extention)15/12/12


LEGS - CARDIO
Squat 3 x 12
Leg extension 3 x 12
Stiff legs deadlift 3 x 20
Cable Kick back 3 x 15
Calf /smith machine 3 x 15


TRICEPS- BICEPS – ABDO (supersets)
Reverse grip pull down 3 x 15
Cable barbell curls 3x 15
Cable Pull down 3 x 15
Cable curl 3 x 15
Kick back (dumbell extention) 3 x 15
Concentred curls 3 x 15


The triceps-biceps training is unbelievable!
I did that last year before I started powerlifting and I had great results on my arms...

LG

 

[TEXgrl]

little girl,

i love the cables too! i especially like the reverse grip pull downs. my husband turned me on to that. i think he saw it in an article about ronnie coleman. i printed out your post and i'm going to incorporate a couple things in my routine because i saw some things i dont do now.

thanks for posting that!

 

[Little Girl]

I'm glad to help TEXgrl!
I'm not here very often because I'm training alot (about 15hours/week) and I'm in the heat of the powerlifting season. Since November I did 3 comps and till May, there's 2 more coming! I had spare time today but I'll try to hang around more often!

LG

 

[esteveze]

Thanks Little Girl!!
I got them both....

 

[Debu]

Glad to see you back Little Girl! Hope you hang around!

 

[Little Girl]

Glad to see you back Little Girl! Hope you hang around!

I'll try!

LG