New workout program. Any tips or suggestions?

Lagarto26

Okay so I have a 6 day plan that I want to start today. I got the bulk of the routine from this site. http://www.simplyshredded.com/the-ultimate-female-training-guide.html

So my week will look like this:
Sunday - Upper Body A
Monday - Lower Body A
Tuesday - Interval Cardio
Wednesday - Upper Body B
Thursday - Lower Body B
Friday Interval Cardio
Saturday - Rest

So for my Cardio Days I am using an interval method on the elliptical.
- 15 seconds all out followed by 45 seconds of low-intensity cardio
- Repeat 10-15 times.
- 15-30 minutes of low-intensity cardio

Then on my Strength days I will be doing circuit training doing 3 x 8-12 excluding the last four exercises. I know I won't be able to do 3 circuits right away, but that is my goal.

Upper Body A
Bench Press
Bent Over Row w/ DB
DB Shoulder press w/SB (swiss ball)
DB Fly w/SB
Lying Tricep Extension
EZ bar or DB Curl

Plank <
Climb up < These are excluded from circuits
Ballet Twist <
Stretch <

Lower Body A
Squat
Stiff Leg Deadlifts
Leg Extension
Leg Curl
Standing Calf (regular, inner, outer)
Abs
Lying Leg Raise
Swiss Ball Crunch

Plank
Leg Lifts
Single Leg Stretch
Stretch

Upper Body B
Dips
Pull-Ups
DB Side Lateral
Tricep Cable Pressdown
Cable Curl

Plank
Climb up
Ballet Twist
Stretch

Lower Body B
Dead Lift
Leg Press
Lunges
Seated Calf Raise
Abs
Incline Crunch
Back Extension

Plank
Leg Lifts
Single Leg Stretch
Stretch

I really want a well balanced program that uses machines, free weights, and flexibility accompanied with cardio and I think I have it here. I am still very new to strength training and even though I have done a bunch of reading on it, you never know what's a fact and what's myth. So I just wanted to run it past you guys to see what you think. Any suggestions are welcome.

ChrisLindsay9

It's a pretty aggressive program. I think you're instincts are right and there's some good thought behind its construction. A few points to consider?

Interval Cardio - it sounds like you have a combination of HIIT and steady-state cardio. You can do this, but typically they are done at separate times because one is an anaerobic exercise, the other is aerobic exercise. So your body is providing energy in two different ways. This could cause some side effects like dizziness, fatigue, shortness of breath, etc. Some people can get accustomed to this through repetition. So keep in mind, it may be something you have to build-up an endurance.

Also, your HIIT portion (15 seconds all out, followed by 45 seconds) repeat 10-15 times. I would suggest that you look at something like go all out for 30 seconds (eventually 45-60 seconds), and followed by 60-90 seconds of slow pace (really slow). The idea is to spike your heart rate during the high intensity portion, and then bring your heart rate real low again so it can be spiked again. I don't know if 15 seconds is long enough for that to happen. Also, 10-15 times of doing this is too much. Stick with 5-7 cycles at the most. If you can do more then, you may not be going "all out" enough. It should really be a butt kicker. ... And this is why doing regular cardio for 15-30 minutes afterwards is probably going to be a challenge. Maybe have Tuesday be your HIIT Cardio day (10-15 minutes), followed by some pliometric workouts maybe, and then Friday can be your Steady-State cardio day (30 minutes of low intensity cardio).

Another thing? You may want to switch upper body and lower body, if you're doing elliptical cardio right afterwards. You may need a day of rest for your legs between Lower Body and Cardio ... definitely consider this because your wheels will need some rest. Heh!

I love your Lower A and Lower B schedule. It's very similar to what I have done and I enjoyed it. In fact, I think I like yours better than mine, heh! Nice job here! If anyone asks you for two lower body leg day schedules, give them yours. It's a good one.

I would make a few changes to your Upper Body days though. Only because Upper Body A seems like a really heavy day. Take out your Shoulder work from A and put in B. And flip a couple accessories from B to A.

Maybe something like this?

* Upper Body A (emphasis on chest and triceps)
Bench Press
(if there's a chest press machine or you're comfortable with incline DB chest press, it could go here)
DB Fly w/SB
Dips
Lying Tricep Extension
Tricep Cable Pressdown


* Upper Body B (emphasis on back, biceps, shoulders)
DB Shoulder press w/SB (swiss ball)
DB Side Lateral
Bent Over Row w/ DB
Pull-Ups
EZ bar or DB Curl
Cable Curl

Other than that, I think your schedule looks really good. It still might be on the aggressive side, so consider putting in a second rest day on Tuesday (maybe every other week?).

Good luck to you, and remember to take pictures and measurements every couple-few weeks. With a good diet, and doing just 75% of this program, you will definitely see results!

Lagarto26

Thanks! And I know it will probably kick my butt. But I will start slow and work my way up. It should keep me busy for awhile I imagine. Thanks for the feedback and I will definitely use those suggestions!