Workout Routine - Opinions wanted

brandi_84

I posted in the Fitness and Exercise category, but am re-posting here as was suggested by another user. I didn't really get any responses and would really like some feedback.

I am trying to put together a workout routine. I have a Gold's Gym Home Gym and a set of resistance cables. Below is a picture of the list of exercises I have come up with. Should I add/replace/take out any. Please don't pay attention the sets/reps that I have written in. If you have sets/reps recommendations, that would be great, too.

Right now I am just trying to get into the habit of moving my body. Trying to lose weight by CICO. I would like to have a more tone look as I shed the flab.

bkajo

Hey @brandi_84 - here’s a few thoughts (since you asked for opinions )

1 - LOVE your goal!! “Get into the habit of moving my body” — I call it “knocking the rust off” - LOL! And I seem to need to restart more than i like as life gets in the way too often. So my ideas below are about establishing the base, keeping it simple and straightforward.

2 - my suggestion would be to create a total body strength routine that you could do 3 days each week for the first 6 weeks to establish the workout habit — something like:
Squats - body weight to start, then add resistance bands (or Walking Lunges),
Chest Press,
Lat Pulldowns,
Tricep PressDown,
Standing Curl
and finish with core: Back Extension (or BirdDogs), Windshield Wipers (or Russian Twist) and Planks.

That’s 8 exercises total which should leave you with the physical and mental energy to really focus on form and intensity to get the biggest bang out of the first six weeks. Consistency mixed with results will help establish the habits. If you love it after 6 weeks, keep the basic framework going. If you’re bored with it after 6 weeks, go to a split like you’ve got above or play with new ideas.

Start with 12-15 reps, 2-3 sets of each for getting toned. If you feel like you could just keep going and do 20, really focus on form and don’t rush the reps. If it still feels like you could do 20, increase your weights so that 12-15 reps feels doable but difficult to finish.

3 - the dance days in between are fabulous — what a great way to have fun and move!

Have fun with it!! Thanks, Beck

Justin_7272

WAY too much volume and WAY too many isolations! That routine is honestly a hot mess. It happens all the time; people try to come up with routines and miss many of the basics while over-complicating things, which will result in you spinning your wheels.

Start with the compounds (some of which you have); Pushes: Squat, Bench, Overhead Press, Pulls: Deadlift, Bent Over Row, Upright Row.

Once you have those down add some isolations here and there (but after your compounds) depending on your needs/wants. For example, preacher curls if you want to focus on your biceps more, calf raises if that's your jam. It's also easy to add leg curls and extensions for more lower body focus. The key is you don't want to sacrifice your compounds for isolations, so isolations should always be done later in the routine.

I would suggest starting an established program (All-Pros, Strong Lifts, etc.) and focusing on your form & technique. Once you've done that and are progressively overloading on a scheduled basis, THEN start adding a lift or two per cycle (roughly every month).

psuLemon

Honestly, instead of programming yourself given you are fairly new, I'd recommend going to the below link and selecting a program that seems to align towards your physique goals

https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1


ETA: if you want, look into getting a 3 day full body routine to start with or let us know your physique goals and we can make a recommendation.