Critique my weight lifting plan
Options
![mandy_1794](https://dakd0cjsv8wfa.cloudfront.net/images/photos/user/9c3e/9dd5/4c0a/1223/b492/537d/051e/e3ff25fc24831727202a5e51da0fdd8e515e.jpg)
mandy_1794
Posts: 18
I just started lifting/counting calories 3 weeks ago and have lost 3 pounds so far. I have plenty to lose (SW 238) so I'm hoping you guys can give your opinions on my lifting plan and let me know if I'm on the right track. I am eating 1800-1900 cals/day and do 3 sets of 12 on each exercise. I feel like I should be losing weight more quickly.
Day 1
Chest/Shoulders/Tri's
-Superset 1: Overhead Dumbbell Press & Incline Dumbbell Fly
-Skull Crushers
-Bench Press
-Machine Delt Fly
-Superset 2: Cable Crossovers & Shoulder Raises
-Tricep Pulldowns
Day 2
Lower Body
-Superset 1: Squats w/dumbbell & Kettle Bell Swings (squats)
-Superset 2: Romainian Deadlift & Leg Kickbacks on Cable Machine
-Leg Press
-Calf Raises
-Superset 3: Forward Lunges & Lateral Lunges (both with dumbbells)
Day 3
Back/Bi's
-Superset 1: Hammer Curls & Alternate Bicep Curls
-Lat Pull Down
-Rear Delt Flys
-Superset 2: Ez bar curls & Bent over row
-Seated Cable Row
Day 4
Rest & then restart at Day 1
Day 1
Chest/Shoulders/Tri's
-Superset 1: Overhead Dumbbell Press & Incline Dumbbell Fly
-Skull Crushers
-Bench Press
-Machine Delt Fly
-Superset 2: Cable Crossovers & Shoulder Raises
-Tricep Pulldowns
Day 2
Lower Body
-Superset 1: Squats w/dumbbell & Kettle Bell Swings (squats)
-Superset 2: Romainian Deadlift & Leg Kickbacks on Cable Machine
-Leg Press
-Calf Raises
-Superset 3: Forward Lunges & Lateral Lunges (both with dumbbells)
Day 3
Back/Bi's
-Superset 1: Hammer Curls & Alternate Bicep Curls
-Lat Pull Down
-Rear Delt Flys
-Superset 2: Ez bar curls & Bent over row
-Seated Cable Row
Day 4
Rest & then restart at Day 1
0
Replies
-
Well, what you are doing is more circuit training than super sets.
If you do super sets you just do two exercises back to back, not 3-4, Also, you do a protagonist with an antagonist and you do more than one set.
An example of super setting would be like:
DB Curls
Skull crushers
Rest
DB Curls
Skull Crushers
Rest
Db Curls
Skull Crushers
Rest
Move on to next superset exercise.
Maybe you do Bench press+ bent BB rows for the next super set (chest + back).
You also are only allowing for 1 day of rest per week, I would recommend for most people to have at least two.0 -
Just my opinion but if you're just starting out a full body 3x a week might be better than a split.0
-
Where I listed the supersets I do those back to back.
Example: Superset 1: Overhead Dumbbell Press & Incline Dumbbell Fly
I do Overhead Press (1 set of 12) then Incline Fly (1 set of 12) then back to Overhead press and keep going til I've done 3 sets of both exercises. No rest in between except to get into position for the next exercise.0 -
Just my opinion but if you're just starting out a full body 3x a week might be better than a split.
My thoughts as well. Maybe narrow your exercise list down to 8-9 different lifts (focusing on compund lifts) and do that 3x per week.0
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 392.1K Introduce Yourself
- 43.6K Getting Started
- 259.9K Health and Weight Loss
- 175.7K Food and Nutrition
- 47.4K Recipes
- 232.3K Fitness and Exercise
- 403 Sleep, Mindfulness and Overall Wellness
- 6.4K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 152.8K Motivation and Support
- 7.9K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.4K MyFitnessPal Information
- 23 News and Announcements
- 999 Feature Suggestions and Ideas
- 2.4K MyFitnessPal Tech Support Questions