Can you please help me determine if I am doing the right exercise program? I am female, over 40 and 85 lbs over weight.
Here it is for the first 4 weeks:
Monday
Spinning class 1 hour
Tuesday - 30 minute Elliptical level 8
Machine Press - 3 sets, 30 lbs, 12-15 reps
Machine Row - 3 sets, 45 lbs., 12-15 reps
Machine Overhead Press - 3 sets, 20 lbs., 12-15 reps
Machine Leg Press - 3 sets, 120 lbs., 12-15 reps
Machine Leg Curl - 3 sets, 30 lbs., 12-15 reps
Cable Press Down - 3 sets, 35 lbs., 12-15 reps
Preacher Curl - 3 sets, 25 lbs., 12-15 reps
Standing Calf Raise - 3 sets, 30 lbs., 12-15 reps
Ab Machine - 3 sets, 50 lbs., 12-15 reps
Wednesday
Spinning class 1 hour
Thursday - 30 minute Elliptical level 8
Machine Press - 3 sets, 30 lbs, 12-15 reps & 3 sets, 45 lbs, 12-15 reps
Machine Row - 3 sets, 45 lbs., 12-15 reps & 3 sets, 60 lbs, 12-15 reps
Machine Overhead Press - 3 sets, 20 lbs., 12-15 reps & 3 sets, 30 lbs, 12-15 reps
Machine Leg Press - 3 sets, 120 lbs., 12-15 reps & 3 sets, 135 lbs, 12-15 reps
Machine Leg Curl - 3 sets, 30 lbs., 12-15 reps & 3 sets, 40 lbs, 12-15 reps
Cable Press Down - 3 sets, 35 lbs., 12-15 reps & 3 sets, 40 lbs, 12-15 reps
Preacher Curl - 3 sets, 25 lbs., 12-15 reps & 3 sets, 30 lbs, 12-15 reps
Standing Calf Raise - 3 sets, 30 lbs., 12-15 reps & 3 sets, 45 lbs, 12-15 reps
Ab Machine - 3 sets, 50 lbs., 12-15 reps & 3 sets, 65 lbs, 12-15 reps
Friday off
Saturday - Cardio of choice for 45-60 minutes
Sunday - 30 minute Elliptical level 8
Machine Press - 3 sets, 30 lbs, 12-15 reps & 3 sets, 45 lbs, 12-15 reps & 3 sets, 60 lbs, 12-15 reps
Machine Row - 3 sets, 45 lbs., 12-15 reps & 3 sets, 60 lbs, 12-15 reps 3 sets, 75 lbs, 12-15 reps
Machine Overhead Press - 3 sets, 20 lbs., 12-15 reps & 3 sets, 30 lbs, 12-15 reps 3 sets, 40 lbs, 12-15 reps
Machine Leg Press - 3 sets, 120 lbs., 12-15 reps & 3 sets, 135 lbs, 12-15 reps 3 sets, 150 lbs, 12-15 reps
Machine Leg Curl - 3 sets, 30 lbs., 12-15 reps & 3 sets, 40 lbs, 12-15 reps 3 sets, 50 lbs, 12-15 reps
Cable Press Down - 3 sets, 35 lbs., 12-15 reps & 3 sets, 40 lbs, 12-15 reps 3 sets, 45 lbs, 12-15 reps
Preacher Curl - 3 sets, 25 lbs., 12-15 reps & 3 sets, 30 lbs, 12-15 reps 3 sets, 40 lbs, 12-15 reps
Standing Calf Raise - 3 sets, 30 lbs., 12-15 reps & 3 sets, 45 lbs, 12-15 reps 3 sets, 60 lbs, 12-15 reps
Ab Machine - 3 sets, 50 lbs., 12-15 reps & 3 sets, 65 lbs, 12-15 reps 3 sets, 80 lbs, 12-15 reps
Burning about 1,000 - 1,300 calories per weight workout (Tuesday, Thursday & Sunday)
Burning about 600 calories per spinning class
Am I doing the right thing?
Moderators: Boss Man, cassiegose
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Am I doing the right thing?
Last edited by fortyntrying on Sun Nov 15, 2009 7:55 pm, edited 1 time in total.
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- STARTING OUT
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- Joined: Sun Nov 15, 2009 7:28 pm
Re: Am I doing the right thing?
I just started this program. Weeks 4-6 are with free weights. Sounds kinda silly, but I am a bit intimidated by the free weights section at gym as they are all muscle bound guys...
Here is week 4-6 program:
Incline barbell press
Dumbbell fly
Bent-over barbell row
Lat pulldown
Overhead dumbbell press
Dumbbell lateral raise
Barbell curl
Machine preacher curl
Lying barbell extension
Cable pressdown
All 2 or 3 sets of 12-15
Here is week 4-6 program:
Incline barbell press
Dumbbell fly
Bent-over barbell row
Lat pulldown
Overhead dumbbell press
Dumbbell lateral raise
Barbell curl
Machine preacher curl
Lying barbell extension
Cable pressdown
All 2 or 3 sets of 12-15
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- Joined: Sun Nov 15, 2009 7:28 pm
Re: Am I doing the right thing?
OK - you sold me
should I finish week 1-3 routine (just finished week 1) or move over to weights now? Did you see edits on original post including personal stats?
