Opinions Wanted- my workout routine.

linabinaboo

My goal is to build endurance/ strength, lose fat, and gain muscle. It takes me 10-`15 minutes to get through two circuits, but my muscles do feel tired... What are your thoughts? Is it enough? if not, what are your suggestions. Thank you!

Monday: (butt, legs, abs)
25-30 min cardio
20 squats (10lbs), 20 lunges (10lbs), 25 dead lifts (using the barbell - no added weight), 25 crunches, 20 hip raises, 25 reverse crunches. Then do all of that again, (not including cardio)


Tuesday: (Arms & Chest)
25-30 min cardio
20 chest press (40lb, using machine), 20 chair dips, 40bicep curls (8lbs, 20 each side), 20 pushups. Then again for another circuit (not including cardio)

Wednesday: (Back & Shoulders)
25-30 min cardio
25 jumping jacks w/3lb weight, 20 lateral raises (5lb), 20 front raises (5lbs), 20 shoulder press (10lb). Then again for another circuit. (not including cardio)

Thursday: (butt,legs, abs)
25-30 min cardio
30 donkey kicks (15 per leg), 15 squats (15lbs), 20 hip raises, 40 oblique twists (20 each side). Then repeat.(not including cardio)

Friday & Saturday Off

Sunday:
30 min cardio
20 chest press (40lb, using machine), 20 chair dips, 40bicep curls (8lbs, 20 each side), 20 pushups. Then again for another circuit (not including cardio)

busywaterbending

Thursdays,
add sprints,
add tuck jumps,
add bridges (what you may call hip raises?) and squeeze knees together, high reps,
add clamshells


Wednesdays,
add lat pull downs with a rubber band over a pullup bar
add bear walks adn crab walks across the floor
add pull ups!

don't forget - it's very easy to overwork muscles, so if you are trying to build you must give that muscle group a solid two days of rest to build. Building requires fast bursts OR explosive reps with resistance. Work up to bursts when lifting body weight or free weights, after a good warm up. Looking good girlie.

JNick77

My goal is to build endurance/ strength, lose fat, and gain muscle. It takes me 10-`15 minutes to get through two circuits, but my muscles do feel tired... What are your thoughts? Is it enough? if not, what are your suggestions. Thank you!

Monday: (butt, legs, abs)
25-30 min cardio
20 squats (10lbs), 20 lunges (10lbs), 25 dead lifts (using the barbell - no added weight), 25 crunches, 20 hip raises, 25 reverse crunches. Then do all of that again, (not including cardio)


Tuesday: (Arms & Chest)
25-30 min cardio
20 chest press (40lb, using machine), 20 chair dips, 40bicep curls (8lbs, 20 each side), 20 pushups. Then again for another circuit (not including cardio)

Wednesday: (Back & Shoulders)
25-30 min cardio
25 jumping jacks w/3lb weight, 20 lateral raises (5lb), 20 front raises (5lbs), 20 shoulder press (10lb). Then again for another circuit. (not including cardio)

Thursday: (butt,legs, abs)
25-30 min cardio
30 donkey kicks (15 per leg), 15 squats (15lbs), 20 hip raises, 40 oblique twists (20 each side). Then repeat.(not including cardio)

Friday & Saturday Off

Sunday:
30 min cardio
20 chest press (40lb, using machine), 20 chair dips, 40bicep curls (8lbs, 20 each side), 20 pushups. Then again for another circuit (not including cardio)

Nothing wrong with circuits.

Mon: Although your Monday is more of a complex than a circuit as you're basically working the same muscle group. Been a while but I believe 10-12 reps is more along the lines of Strength-Endurance on the Strength Curve, so I would drop the reps and increase the weights to accomodate that rep range. For the Squats themselves I would consider going down to 5 - 7 reps just for that movement. You can even then do another set of squats at 10-12 reps. What kind of deadlift, conventional or straight leg? If conventional, based on how you have your circuit setup, I would change that to straight-leg and really focus on getting a good hamstring stretch to work your hammies and glutes. Lunges are awesome, love 'em.

Chest SHoulders and Back: Pretty good, I make the same suggestion regarding weight / reps as I do above. Add in chin-ups somewhere, luv the dips!

JNick77

My goal is to build endurance/ strength, lose fat, and gain muscle. It takes me 10-`15 minutes to get through two circuits, but my muscles do feel tired... What are your thoughts? Is it enough? if not, what are your suggestions. Thank you!

Day 1: (butt, legs, abs)
25-30 min cardio
20 squats (10lbs), 20 lunges (10lbs), 25 dead lifts (using the barbell - no added weight), 25 crunches, 20 hip raises, 25 reverse crunches. Then do all of that again, (not including cardio)


Day 2: (Arms & Chest)
25-30 min cardio
20 chest press (40lb, using machine), 20 chair dips, 40bicep curls (8lbs, 20 each side), 20 pushups. Then again for another circuit (not including cardio)

Wednesday: (Back & Shoulders)
25-30 min cardio
25 jumping jacks w/3lb weight, 20 lateral raises (5lb), 20 front raises (5lbs), 20 shoulder press (10lb). Then again for another circuit. (not including cardio)

Thursday: (butt,legs, abs)
25-30 min cardio
30 donkey kicks (15 per leg), 15 squats (15lbs), 20 hip raises, 40 oblique twists (20 each side). Then repeat.(not including cardio)

Friday & Saturday Off

Sunday:
30 min cardio
20 chest press (40lb, using machine), 20 chair dips, 40bicep curls (8lbs, 20 each side), 20 pushups. Then again for another circuit (not including cardio)

I actually wanted to add more but I ran out of time last night. Here's kinda my approach for your circuits.
Day 1 (legs - quads, hammies, glutes)
- Squats - Heavier 3 - 5 reps or 5 - 7 reps
- Squats - lighter 10-12 reps
- Lunges - 10 - 12 reps
- Stiff-Legged deadlifts - 8-10 reps
- Any ab work..

Day 2 (Chest / Arms)
- Chest Press - Heavier 3-5 or 5-7 reps
- Chest Press - 8-10 reps or 10-12 reps
- Dips 15-20 reps (try and use the parallel bars, better for your shoulders and more challenging)
- Tricep extensions of some kind (one or two of, skull crushers, over heads, lying dumbell, rope extensions)
- Bicep Curls 10-15 reps (squeeze at the top and let the down slowly for a 2-3sec count)

Day 3 (Shoulders)
- Shoulder Press - Heavier (as above)
- Shoulder Press - lighter (as above)
- Superset Dubell Lat Raises + Front Raises 10 - 15reps
- Shoulder Shrugs 10-12 reps

Day 4 (Let's call this a Pulling circuit)
- Conventional Deadlift -Heavier
- Straight-Legged Deadlift - 10-12
- Rowing of some kind - 8-10 reps (squeeze at the top for 2seconds)
- Chin-Ups

There are a couple ways to run with such a complex. You may actually consider doing back with chest and putting arms with shoulders. Push / Pull workouts compliment each other better. Going with either style you can create a progression plan for yourself by doing something like, week 1 2-3 circuits, week 2 3-4 circuits, week 3 4-5 circuits, week 4 easy week do maybe 1-2 circuits tops, then start over again at week 1 but increase the weight a little.

LeenaRuns

One thing I've learned is that you should lift first, do cardio second. That way, you're lifting using fresh muscles rather than fatigued ones!