Workout Routine ...

mariea · Post by **mariea** » Mon Jan 12, 2009 4:50 pm

I started working out in November. boyfriend is very good at knowing what men should do to gain and build muscle, but not much for women and toning.

This is the routine that I have been doing:

Days 1 & 5
Chest Press: 20 lbs, 20 Reps, 4 Sets
Fly: 10 lbs, 20 Reps, 4 Sets
Decline Press: Resistance Weight + 5 lbs, 20 Reps, 4 Sets
Overhead Press: 10 lbs, 20 Reps, 4 Sets
Kickbacks: 20 lbs, 20 Reps, 2 Sets & 30 lbs, 20 Reps, 2 Sets
Lateral Raises (Front, Back & Side) 2 lbs, 20 Reps, 4 Sets each

Days 2 & 6
Axis Row: 40 lbs, 20 Reps, 6 Sets
Lat Pull: 45 lbs, 20 Reps, 6 Sets
Back Extension: 70 lbs, 20 Reps, 6 Sets
Arm Curl: 8 lbs, 20 Reps, 4 Sets

Day 3
Leg Press: 50 lbs, 20 Reps, 6 Sets
Leg Extension: 15 lbs, 20 Reps, 6 Sets
Open Butterfly: 30 lbs, 20 Reps, 6 Sets
Close Butterfly: 30 lbs, 20 Reps, 6 Sets
Seated Leg Curl: 30 lbs, 20 Reps, 6 Sets

I also add 45 minutes cardio everyday and abs (rotate between crunches and reverse Crunchs with leg lifts.

Days 4 & 7 are just abs and cardio (or a total day off).

Any suggestions/comments regarding this routine?

I am a beginner and would love any input!

~Mariea~

swanso5 · Post by **swanso5** » Tue Jan 13, 2009 1:29 am

men and women should be trained the same, only the goals will be different

you're volume is far too high

if you're a beginner which you state then i'd put those 5kg db's down and learn to handle own bodyweight first

your body is a barbell by alwyn cosgrove, search it and do it

Boopster · Post by **Boopster** » Sat Jan 17, 2009 2:12 pm

I'm not sure why you are doing so many reps and sets. Very big waste of energy. Too much cardio also. HIIT after weight training if you feel you need to burn more fat for 20 minutes. HIIT 20-30 Minutes on no weight training days, take 1-2 days completely off. Invest in the book: The New Rules of Lifting for Women:Lift Like a Man, Look Like A Goddess. By: Lou Schuler, Cassandra Forsythe, and Alwyn Cosgrove. It has meal plans and exercises built and designed for us chicks. Diet plays a major role in your fitness routine. Check our the Diet and Nutrition section on this forum or cross reference with the book above. Good Luck!

SarahPT · Post by **SarahPT** » Mon Jan 26, 2009 8:22 am

Good posts above. Lifting such light weights for high reps will help improve the endurance of your muscles and burn some calories, but it won't accomplish your goals. Also on leg days you are wasting time with a lot of isolation exercises. Compound lifts work a lot better, things like squats and deadlifts.