5'3 170 HELP!

[ls0903]

I am looking to lose about 15 pounds and build some muscle in arms and legs.I am going to be in the gym about 4 times a week I just need a routine! Should I be focusing on cardio, free weights, or weightmachines?

[swanso5]

search the waterbury method by chad waterbury

[La_La_Lady]

The main reason I come up with theses are because, I can’t afford a trainer, and I figure if it is written what is expected of me, than I am more likely to follow through. I really strive to make it through the entire routine no matter how bad hurts.

I know this one that I give you says 5min warm up on the treadmill, but I like to do it on the Stairmaster,
So I am working legs in different ways.. Oh, and one of the beauties of this web site, and how I found it was… If you don’t know a move you can put it in the search bar and ShapeFit will demonstrate it for you!

Let me know what you think?

Week ONE
Monday: Cardio + Toning
• 5 minute Warm up on treadmill
• 10 minute Jog on treadmill
• 5 minute Cool down
• 3 sets Lat pulldowns
• 3 sets Bicep curls
• 3 sets Triceps pushdowns with rope
• 3 sets Dumbbell front raises

Tuesday:
Off

Wednesday: Cardio + Core
• 5 minute warm up
• 10 minute Interval training on tread.
• 5 minute Cool down
• 3 sets Crunches on swiss ball
• 3 sets Plank
• 3 sets Bent knee hip raises

Thursday:
Off

Friday: Cardio + Lower Body
• 5 minute Warm up on treadmill
• 10 minute Jog on treadmill
• 5 minute Cool down
• 3 sets Wall squats
• 3 sets Forward lunges
• 3 sets Lying Abduction (side leg lifts)
• 3 sets Lying leg curls


Saturday: 30 minutes Brisk walk

Sunday:
Off

Week TWO
Monday: Cardio + Toning
• 5 minute Warm up on treadmill
• 20 minute Jog on treadmill
• 5 minute Cool down
• 3 sets Lat pull downs
• 3 sets Seated chest press machine
• 3 sets Triceps kickbacks on bench
• 3 sets Bicep curls on cable machine
• 3 sets Dumbbell lateral raises

Tuesday:
20 minutes Stationary Bike

Wednesday: Cardio + Core
• 5 minute warm up
• 20 minute Interval training on tread.
• 5 minute Cool down
• 3 sets Back extension
• 3 sets Bicycle crunches
• 3 sets Straight leg raises on floor

Thursday:
Off

Friday: Cardio + Lower Body
• 5 minute Warm up on treadmill
• 10 minute Jog on treadmill
• 5 minute Cool down
• 3 sets Wall squats with Ball
• 3 sets Lateral lunges
• 3 sets Bridges (planks)
• 3 sets Calf raises with chair or wall

Saturday: 20 minutes Stationary Bike

Sunday
Off

Week THREE
Monday: Cardio
• 5 minute Warm up on treadmill
• 20 minute Jog on treadmill
• 10 minute Stationary Bike
• 10 minute Elliptical trainer
• 5 minute Cool down

Tuesday: Toning Upper Body
• 8 minute Warm up on treadmill
• 3 sets Lat pull downs
• 3 sets Seated chest press machine
• 3 sets Triceps kickbacks on bench
• 3 sets Bicep curls on cable machine
• 3 sets Dumbbell lateral raises
• 10 minute Cool down on treadmill

Wednesday:
Off

Thursday: Cardio
• 5 minute Warm up on treadmill
• 20 minute Jog on treadmill
• 10 minute Stationary Bike
• 10 minute Elliptical trainer
• 5 minute Cool down on treadmill

Friday: Toning Lower Body
• 10 minute Warm up on treadmill
• 3 sets Squats on Bosu ball
• 3 sets Dumbbell lunges
• 3 sets Seated Calf raises with machine
• 3 sets Kneeling arm and alter. leg kicks
• 3 sets hamstring flexion with ball
• 5 minute Cool down on treadmill

Saturday: Core
• 3 sets Bridges on swiss ball
• 3 sets Kneeling rollout with ball
• 3 sets crunches on Swiss ball
• 3 sets Plank with alternating legs
• 3 sets Reverse crunches
• 3 sets Back extensions

Sunday
Off

[swanso5]

is that a shapefit one? it's not great....

[La_La_Lady]

What's not "great" about it.

You can't just say that, and not give a detailed response...
It is a progressive routine, and it includes training the totlal body

[DianaB]

Is this your first time training with a resistance program?
If so then this 3 week program won't kill you, and will help you to develop the habit of getting in the gym. Do the weights first though, cardio afterwards. You do not want to deplete energy reserves before resistance training, it opens you up to fatigue leading to bad form which could result in injury.
In three weeks, come back and look at a full body workout with multi joint lifts. There is a lot of isolation lifts in that program and for fat loss compounds will serve you better.
The New Rules of Lifting is a great book for beginners, there is a women's version as well, with comprehensive programs. The authors are very reputable and the training makes sense.
See you in 3 weeks.

[swanso5]

- toning days??? there is no such thing as tone...there is muscle mass with little and not many of these exercise provide either
- exercise selection is not great, too many isolation, single joint, light wt exercises...people always under estimate how hard you actually have to work to actually burn fat, not just calories
- i can't quite see the progression either

just opinion there