this is long I know but I want to make sure I am on right track, so please let me know. goal is weight loss and toning. So I am doing 6 meals with protein at each meal. trying to keep good food options, etc. Here are work out plans for week, please tell me if I am on a decent track:
Sunday: Tae-Bo 55 minutes
Monday: am: 30 min step class
30 min CORE class (all abs / lower back)
PM: weights;
Chest: 2/12 push ups
Back: One arm dumbell rows 2/12
Shoulders: Dumbell upright rows 2/12
Biceps: Concentration curls 2/12
Triceps: 1 arm overhead dumbell ext. 2/12
Quads: Lunges w/ weights 2/12
Hamstrings: Deadlifts
Calves: Calf drops
Tuesday:
am: 20 minute pilate tape
pm: racquetball
Wednesday:
am: 30 min tae-bo
mid day: Core Class
weights:
Chest: Dumbell fly on ball 2/12
Back: front lat pull down 2/12
Shoulder: Machine shoulder press 2/12
Bicep: rope cable hammer curl 2/12
tricep: rope pull down 2/12
Quads: Walking lunge w/ weights
Hamstrings: hyperextension
Calves: Donkey calf raise
Th:
am: 18 minutes on stairmaster
30 minutes on treadmill (w/ inclines and declines)
pm: 20 min pilate tape
Friday:
pm: 45 min step class
30 min core class
Satuday:
18 min stairmaster (high intensity)
30 min treadmell (w/ incline and declines for high intenstiy)
weights:
chest: chest press 2/12
shoulder: military press 2/12
back: upper back machine 2/12
biceps: bicep machine 2/12
tricep: tricep machine 2/12
quads: leg press 2/12
hamstrings: lying leg curl 2/12
calves; calf machine 2/12
ultimate goal is to lose fat/weight and tone up. I am trying to eat more sensible as well. i want to make sure workout routine is okay and not going to cause bulky muscles, etc. Any feedback would be great.
Plan for week - advice on workout and food
Moderators: Boss Man, cassiegose
yeah probably to much...try something like this:
mon - deads, row, push ups, shoulder presses, db bicep curls, close grip push ups (from knees if you have to)...then core class
Tuesday - racquetball
Wednesday: walking lunge, pulldown, db chest press, l lateral (search), db hammer curl, lying db tricep extention than tae bo OR core class
Thu - off or some light cardio x 30mins max
Friday - step or core class
Satuday - squats, seated cable row, incline db press, alternating db shoulder press, bb curl, tricep bench dips than 30min treadmill
sun - off
mon - deads, row, push ups, shoulder presses, db bicep curls, close grip push ups (from knees if you have to)...then core class
Tuesday - racquetball
Wednesday: walking lunge, pulldown, db chest press, l lateral (search), db hammer curl, lying db tricep extention than tae bo OR core class
Thu - off or some light cardio x 30mins max
Friday - step or core class
Satuday - squats, seated cable row, incline db press, alternating db shoulder press, bb curl, tricep bench dips than 30min treadmill
sun - off
I thought doing extra cardio was OK as well but I was told to not overdo it. I do 40 min of cardio on Mon. and Wed. Aerobics on Tues. and 20 min. on Thurs and Friday (on these 2 days, weights as well)
I have been told that is enough even though I feel I can do more but I am going to try to stick with what I do and hope everyone else is right!
I have been told that is enough even though I feel I can do more but I am going to try to stick with what I do and hope everyone else is right!