Thoughts on routine?
sinead29
Posts: 69 Member
Looking for some input. Im female 5'4 , 127 lbs and have been lifting for about a month. I dont think i need to lose any more weight ( lost 39lb over last year) but i would like to lean up and lower my bf. At the moment i lift three times a week alternating between two routines and do one circuit clasd a week. My two programs are
1. Bar squat 5x5 60kg
Hack squat 3x25 62kg
Leg curl 4x8
Leg extension 4x8
Dumbell squat 4x8 50kg
Walking lunges 3 sets (up and down hall)
2. Deadlift 5x5 70kg 1rm 80kg
Chest press 4x8
Pull ups 4 x however many i can do , currently 1!!
Dumbell chest press 4x8 50kg
Lat pull down 4x8
Single arm row 4x8 35kg
Frontal raise 4x8
Does this look good enough , im new to this so not sure if its ok? Input would be great
1. Bar squat 5x5 60kg
Hack squat 3x25 62kg
Leg curl 4x8
Leg extension 4x8
Dumbell squat 4x8 50kg
Walking lunges 3 sets (up and down hall)
2. Deadlift 5x5 70kg 1rm 80kg
Chest press 4x8
Pull ups 4 x however many i can do , currently 1!!
Dumbell chest press 4x8 50kg
Lat pull down 4x8
Single arm row 4x8 35kg
Frontal raise 4x8
Does this look good enough , im new to this so not sure if its ok? Input would be great
0
Replies
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The rows? Cable machine? or dumbbell?
And the dumbell bench press is that 2x50 kg or 2x25kg1 -
No overhead press? Day 2 looks like a ton of pull work and only one push move.
It looks ok.. whats your progressive scheme? Are you able to tolerate that kind of volume? Do you have goals outside of just body fat?
Personally, I wouldn't design your own. I'd get on a well designed structured program like: http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p17 -
No overhead press? Day 2 looks like a ton of pull work and only one push move.
It looks ok.. whats your progressive scheme? Are you able to tolerate that kind of volume? Do you have goals outside of just body fat?
Personally, I wouldn't design your own. I'd get on a well designed structured program like: http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Could probably drop the leg games(extension/curl) and put an overhead press into Day 12 -
stanmann571 wrote: »
The rows? Cable machine? or dumbbell?
And the dumbell bench press is that 2x50 kg or 2x25kg
Dumbell rows 35kg each hand
Dumbell bench press 2x25 kg1 -
No overhead press? Day 2 looks like a ton of pull work and only one push move.
It looks ok.. whats your progressive scheme? Are you able to tolerate that kind of volume? Do you have goals outside of just body fat?
Personally, I wouldn't design your own. I'd get on a well designed structured program like: http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
I train on my own so have been afraid to try an overhead press.
In regards to progressive overload, i started squats at 30kg and have gone up to 60kg. I started deadlift 40kg and have gone up 70 kg. Got 1 rep at 80kg.
My main goal is to get stronger, lower my bf and look good! Just want to make sure im doing everything right
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No overhead press? Day 2 looks like a ton of pull work and only one push move.
It looks ok.. whats your progressive scheme? Are you able to tolerate that kind of volume? Do you have goals outside of just body fat?
Personally, I wouldn't design your own. I'd get on a well designed structured program like: http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
I train on my own so have been afraid to try an overhead press.
In regards to progressive overload, i started squats at 30kg and have gone up to 60kg. I started deadlift 40kg and have gone up 70 kg. Got 1 rep at 80kg.
My main goal is to get stronger, lower my bf and look good! Just want to make sure im doing everything right
Use the dumbells, don't be afraid to fail out(Drop the weights) ... if the floor is a factor, go outside, or get padding... Watch videos to check your form.
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stanmann571 wrote: »
The rows? Cable machine? or dumbbell?
And the dumbell bench press is that 2x50 kg or 2x25kg
Dumbell rows 35kg each hand
Dumbell bench press 2x25 kg
I'm not doubting you, but 127 lb doing 1/2 BW rows and dumbbell presses after just one month is fairly impressive.
What was your previous lifting experience/background?2 -
Looks fairly decent, I'd throw some side laterals and a rear delt/upperback exercise in there too. Personally I'd stick with raises for shoulders, no need for overhead presses.0
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Bench numbers are impressive too!1
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stanmann571 wrote: »stanmann571 wrote: »
The rows? Cable machine? or dumbbell?
And the dumbell bench press is that 2x50 kg or 2x25kg
Dumbell rows 35kg each hand
Dumbell bench press 2x25 kg
I'm not doubting you, but 127 lb doing 1/2 BW rows and dumbbell presses after just one month is fairly impressive.
What was your previous lifting experience/background?
Thanks! No lifting experience really. Ive been doing circuit classes for the last 8 months and i really liked the weights element so decided to do weights on their own and i love it!!! My ultimate goal is to do 5-10 pull ups0 -
It looks to me like you've got too much going on. I'd simplify and just do Squats, Deadlift, Chest Press, overhead press, Pull ups (or Chin ups), and Rows and concentrate on progressing slowly heavier with the weights.
3 days per week alternating is good.
Since you mentioned you'd like to lose body fat I'm guessing you are in a calorie deficit. If you are, it seems like the total number of sets is too many and when you add in the other class you've got going on I think you're setting yourself up for a setback in a couple weeks when you get too tired to put 100% effort in to your lifting.
Focus on those 6 compound lifts I mentioned above and keep the sets somewhere around 3-5 per exercise should give you a good start for several weeks that you can progress from.
0 -
It looks to me like you've got too much going on. I'd simplify and just do Squats, Deadlift, Chest Press, overhead press, Pull ups (or Chin ups), and Rows and concentrate on progressing slowly heavier with the weights.
3 days per week alternating is good.
Since you mentioned you'd like to lose body fat I'm guessing you are in a calorie deficit. If you are, it seems like the total number of sets is too many and when you add in the other class you've got going on I think you're setting yourself up for a setback in a couple weeks when you get too tired to put 100% effort in to your lifting.
Focus on those 6 compound lifts I mentioned above and keep the sets somewhere around 3-5 per exercise should give you a good start for several weeks that you can progress from.
Im actually eating at maintenance 1800. I was eating 1400 but i was too hungry all the time. Im hoping to recomp over the next couple months0 -
It looks to me like you've got too much going on. I'd simplify and just do Squats, Deadlift, Chest Press, overhead press, Pull ups (or Chin ups), and Rows and concentrate on progressing slowly heavier with the weights.
3 days per week alternating is good.
Since you mentioned you'd like to lose body fat I'm guessing you are in a calorie deficit. If you are, it seems like the total number of sets is too many and when you add in the other class you've got going on I think you're setting yourself up for a setback in a couple weeks when you get too tired to put 100% effort in to your lifting.
Focus on those 6 compound lifts I mentioned above and keep the sets somewhere around 3-5 per exercise should give you a good start for several weeks that you can progress from.
Since you've got your own setup(home gym?) is there a schedule reason why you couldn't go to every other day... IOW. 7 days out of 14 instead of 3 out of 7..0 -
stanmann571 wrote: »It looks to me like you've got too much going on. I'd simplify and just do Squats, Deadlift, Chest Press, overhead press, Pull ups (or Chin ups), and Rows and concentrate on progressing slowly heavier with the weights.
3 days per week alternating is good.
Since you mentioned you'd like to lose body fat I'm guessing you are in a calorie deficit. If you are, it seems like the total number of sets is too many and when you add in the other class you've got going on I think you're setting yourself up for a setback in a couple weeks when you get too tired to put 100% effort in to your lifting.
Focus on those 6 compound lifts I mentioned above and keep the sets somewhere around 3-5 per exercise should give you a good start for several weeks that you can progress from.
Since you've got your own setup(home gym?) is there a schedule reason why you couldn't go to every other day... IOW. 7 days out of 14 instead of 3 out of 7..
I go to my local gym, and i have four kids and a husband to juggle so three times a week is the best i can get!!0 -
No overhead press? Day 2 looks like a ton of pull work and only one push move.
It looks ok.. whats your progressive scheme? Are you able to tolerate that kind of volume? Do you have goals outside of just body fat?
Personally, I wouldn't design your own. I'd get on a well designed structured program like: http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
I train on my own so have been afraid to try an overhead press.stanmann571 wrote: »It looks to me like you've got too much going on. I'd simplify and just do Squats, Deadlift, Chest Press, overhead press, Pull ups (or Chin ups), and Rows and concentrate on progressing slowly heavier with the weights.
3 days per week alternating is good.
Since you mentioned you'd like to lose body fat I'm guessing you are in a calorie deficit. If you are, it seems like the total number of sets is too many and when you add in the other class you've got going on I think you're setting yourself up for a setback in a couple weeks when you get too tired to put 100% effort in to your lifting.
Focus on those 6 compound lifts I mentioned above and keep the sets somewhere around 3-5 per exercise should give you a good start for several weeks that you can progress from.
Since you've got your own setup(home gym?) is there a schedule reason why you couldn't go to every other day... IOW. 7 days out of 14 instead of 3 out of 7..
I go to my local gym, and i have four kids and a husband to juggle so three times a week is the best i can get!!
Ok.. I just misunderstood, So you're not normally working out "alone"... just without a partner...
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Sorry thats what i meant!0
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Yeah this is true, start with lighter weights than you need for any lift you are just starting out. It will get you thinking about the proper form, and get your muscle memory going. Try this, if you were to warm up for a set of OHP, what weights would you use? That's your start weight, it might be just an empty bar, that's ok.1 -
Can you really get results with so few lifts?
0 -
Can you really get results with so few lifts?
Absolutely. If the lifts are compound and the weight gets heavier and heavier by steady, slow increases, you'll end up working several major muscle groups at once. The "Big 6" lifts are the foundation of the results we're all after. There's no more efficient exercises than these ones.
This quote from the aworkoutroutine is true, like, really really true.
"As you can see, it’s the most basic and important compound exercises put together in a way that ensures perfect balance, sufficient frequency and recovery, and low volume."
0 -
Can you really get results with so few lifts?
Absolutely. If the lifts are compound and the weight gets heavier and heavier by steady, slow increases, you'll end up working several major muscle groups at once. The "Big 6" lifts are the foundation of the results we're all after. There's no more efficient exercises than these ones.
This quote from the aworkoutroutine is true, like, really really true.
"As you can see, it’s the most basic and important compound exercises put together in a way that ensures perfect balance, sufficient frequency and recovery, and low volume."
Do you think then i should stop all the machines ie. Leg curl, extension, lat pull down and just concentrate on compound lifts and free weights?
My youngest child is 19months and im trying to reduce bf especially in the stomach area0 -
I think youd be better to build the foundation first, whether that is dumbbell or barbell is up to you. If you want barbell, starting strength is a great place to start.0
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Can you really get results with so few lifts?
The military gets by with 3.
Push-ups sit-ups and pull-ups.
Plus rucking and running.0 -
Can you really get results with so few lifts?
Absolutely. If the lifts are compound and the weight gets heavier and heavier by steady, slow increases, you'll end up working several major muscle groups at once. The "Big 6" lifts are the foundation of the results we're all after. There's no more efficient exercises than these ones.
This quote from the aworkoutroutine is true, like, really really true.
"As you can see, it’s the most basic and important compound exercises put together in a way that ensures perfect balance, sufficient frequency and recovery, and low volume."
Do you think then i should stop all the machines ie. Leg curl, extension, lat pull down and just concentrate on compound lifts and free weights?
My youngest child is 19months and im trying to reduce bf especially in the stomach area
Two things, Yes, stop the machines and concentrate on the compound lifts.
I'm sorry to say you can't spot reduce belly fat, but you can reduce your overall body fat by being in a slight calorie deficit until you are happy with it. Compound lifts especially the Overhead Press will really help though. I noticed that when I started doing OHP, my core really strengthened and I walked more upright, with better posture, this helped me look better, while technically not actually reducing the belly.
One more thing. My kids love to be "overhead pressed", keep that in mind for at home
1 -
Can you really get results with so few lifts?
Absolutely. If the lifts are compound and the weight gets heavier and heavier by steady, slow increases, you'll end up working several major muscle groups at once. The "Big 6" lifts are the foundation of the results we're all after. There's no more efficient exercises than these ones.
This quote from the aworkoutroutine is true, like, really really true.
"As you can see, it’s the most basic and important compound exercises put together in a way that ensures perfect balance, sufficient frequency and recovery, and low volume."
Do you think then i should stop all the machines ie. Leg curl, extension, lat pull down and just concentrate on compound lifts and free weights?
My youngest child is 19months and im trying to reduce bf especially in the stomach area
Two things, Yes, stop the machines and concentrate on the compound lifts.
I'm sorry to say you can't spot reduce belly fat, but you can reduce your overall body fat by being in a slight calorie deficit until you are happy with it. Compound lifts especially the Overhead Press will really help though. I noticed that when I started doing OHP, my core really strengthened and I walked more upright, with better posture, this helped me look better, while technically not actually reducing the belly.
One more thing. My kids love to be "overhead pressed", keep that in mind for at home
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Just imagining my husbands face if he walked in and i was 'ohp' the kids ha ha! Going to switch things up from next week and see how i get on. Thanks for the advice !
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Looking for some input. Im female 5'4 , 127 lbs and have been lifting for about a month. I dont think i need to lose any more weight ( lost 39lb over last year) but i would like to lean up and lower my bf. At the moment i lift three times a week alternating between two routines and do one circuit clasd a week. My two programs are
1. Bar squat 5x5 60kg
Hack squat 3x25 62kg
Leg curl 4x8
Leg extension 4x8
Dumbell squat 4x8 50kg
Walking lunges 3 sets (up and down hall)
2. Deadlift 5x5 70kg 1rm 80kg
Chest press 4x8
Pull ups 4 x however many i can do , currently 1!!
Dumbell chest press 4x8 50kg
Lat pull down 4x8
Single arm row 4x8 35kg
Frontal raise 4x8
Does this look good enough , im new to this so not sure if its ok? Input would be great
Yeah this is true, start with lighter weights than you need for any lift you are just starting out. It will get you thinking about the proper form, and get your muscle memory going. Try this, if you were to warm up for a set of OHP, what weights would you use? That's your start weight, it might be just an empty bar, that's ok.
bwahaha..then there is me who had to go grab the short bar because I can't OHP the full size 45-lb empty bar.0 -
Looking for some input. Im female 5'4 , 127 lbs and have been lifting for about a month. I dont think i need to lose any more weight ( lost 39lb over last year) but i would like to lean up and lower my bf. At the moment i lift three times a week alternating between two routines and do one circuit clasd a week. My two programs are
1. Bar squat 5x5 60kg
Hack squat 3x25 62kg
Leg curl 4x8
Leg extension 4x8
Dumbell squat 4x8 50kg
Walking lunges 3 sets (up and down hall)
2. Deadlift 5x5 70kg 1rm 80kg
Chest press 4x8
Pull ups 4 x however many i can do , currently 1!!
Dumbell chest press 4x8 50kg
Lat pull down 4x8
Single arm row 4x8 35kg
Frontal raise 4x8
Does this look good enough , im new to this so not sure if its ok? Input would be great
ditto what others said.. you can simplify down how many leg exercises you are doing, which will free up time to get at least 1 push and 1 pull exercise in at each session (since you have rest days). Most beginner routines only have squats (and deadlifts) in them (although lunges are pretty awesome to keep too). And preferably with at least some versions of the presses and rows where you will be using your core (versus a bench) to stabilize yourself.0 -
Looking for some input. Im female 5'4 , 127 lbs and have been lifting for about a month. I dont think i need to lose any more weight ( lost 39lb over last year) but i would like to lean up and lower my bf. At the moment i lift three times a week alternating between two routines and do one circuit clasd a week. My two programs are
1. Bar squat 5x5 60kg
Hack squat 3x25 62kg
Leg curl 4x8
Leg extension 4x8
Dumbell squat 4x8 50kg
Walking lunges 3 sets (up and down hall)
2. Deadlift 5x5 70kg 1rm 80kg
Chest press 4x8
Pull ups 4 x however many i can do , currently 1!!
Dumbell chest press 4x8 50kg
Lat pull down 4x8
Single arm row 4x8 35kg
Frontal raise 4x8
Does this look good enough , im new to this so not sure if its ok? Input would be great
Yeah this is true, start with lighter weights than you need for any lift you are just starting out. It will get you thinking about the proper form, and get your muscle memory going. Try this, if you were to warm up for a set of OHP, what weights would you use? That's your start weight, it might be just an empty bar, that's ok.
bwahaha..then there is me who had to go grab the short bar because I can't OHP the full size 45-lb empty bar.
Don't tell anyone, but my bar is only a 15 lbs training bar.0
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