Do you like my workout plan?

MagneticGanymede

My goal: lose ~32 pounds, gain strength, when reach maintenance build muscle.

Background: Sedentary until I started running in my 20's. Gained some extra weight 4 years ago, got back to goal weight on a low carb diet but regained some of the weight. Started weightlifting 6 months ago- love it.
I'm trying to come up with a plan- I've simplified a 5/3/1 plan and added some exercises. I don't know what any of my percentages are yet or my 1RM so I just wrote "heavy" and "light" Heavy will be- it's hard to do the last rep. Light will be pretty easy to get through all 10 reps.

Open to thoughts and suggestions.

Monday
Overhead Press
-Warm up 1 set of 5
-3 sets of 5 heavy
-3 sets of 10 light
Dips
-3 sets of 10 light
Cardio (20-40 min.s)

Tuesday
Deadlift
-Warm up 1 set of 5
-3 sets of 5 heavy
-3 sets of 10 light
Good Mornings
-3 sets of 10 light
Weighted bird dog
-3 set of 5
Weighted standing hip abduction
-3 set of 5

Wednesday
Bench
-Warm up 1 set of 5
-3 sets of 5 heavy
-3 sets of 10 light
Barbell Rows
-3 sets of 10 light
Cardio

Thursday
Squat
-Warm up 1 set of 5
-3 sets of 5 heavy
-3 sets of 10 bodyweight
Lunges
3 sets of 10 light
Single leg barbell hip thrust
-3 set of 5
Single leg weighted reverse hyper extension
-3 set of 5

Friday
Cardio

DopeItUp

Make Wednesday your rest day. 4 days in a row with heavy work is going to bury you.

More warm-ups too, one set is not enough. Well, it depends on how heavy you are lifting, I would do at least 2-3 sets (bare minimum) before you're at max effort though. I usually do 5 sets before I'm at max effort, but my weights are pretty high so it's not needed for most people.

MagneticGanymede

DopeItUp wrote: »

Make Wednesday your rest day. 4 days in a row with heavy work is going to bury you.

More warm-ups too, one set is not enough. Well, it depends on how heavy you are lifting, I would do at least 2-3 sets (bare minimum) before you're at max effort though. I usually do 5 sets before I'm at max effort, but my weights are pretty high so it's not needed for most people.

Thanks for the feedback- my max effort for squats yesterday was 50 lbs... I could add more sets for warm up, sounds like a good idea. Also... Wednesday rest for weights or no cardio either? Speed walking on the treadmill restful enough?

not_a_runner

You say you've simplified 5/3/1? So will you be doing different rep schemes different weeks as 5/3/1 prescribes, or is this where you've "simplified" it?
I would recommend finding a good beginner program and following it to a T. Stronglifts 5x5 is very popular and simple. Plus you will work various body parts more than once a week.

MagneticGanymede

TresaAswegan wrote: »

You say you've simplified 5/3/1? So will you be doing different rep schemes different weeks as 5/3/1 prescribes, or is this where you've "simplified" it?
I would recommend finding a good beginner program and following it to a T. Stronglifts 5x5 is very popular and simple. Plus you will work various body parts more than once a week.

Not the different rep schemes, just this. I'll check out stronglifts 5x5, thanks.

DancingMoosie

I like 5x5. It's less complicated, straight forward.