New Workout Program: Thoughts?

linabinaboo

Goals: Fat loss/Weight Loss/ Retain Muscle
Weight: 120lb. Goal Weight: 112ish.
Height: 5'1.5
My Calories are set at 1400. I'm not too focused on macros, but my goals are 130-150protein, <50 fat, and <120carbs
^ I usually always hit my protein goals but my carbs are usually around 150 and fats are around 70...

Week 1-4 = 3 sets of 10 (1 minute rest), Week 5-8 = 3x7 (90sec rest), Week 9-12 = 3x5 (2 min rest)
One week I'll focus on upper body, where the second I'll do lower body & I'll continue to switch. Examples of Both Below:

Upper Body Week:

Monday: yoga (20 min)
Upper Body:
Bench Press:
Bent Over Row:
DB Shoulder Press:
Tricep Extension:
Barbell Curl:
Tuesday: Run/Walk (45 min) yoga
Wednesday: yoga (20 min)
Lower Body:
Squat:
Deadlift
Calf Raise:
Leg Raise:
Swiss Ball Crunch:
Thursday: Run/Walk (45min)
Friday: yoga (20 min)
Upper Body:
Bench Press
Bent Over Row:
DB Shoulder Press:
Tricep Extension:
Barbell Curl:

Saturday: Bike Ride (14 miles) 30 min Soccer Conditioning ( just running and kicking with soccer ball- nothing intense)
Sunday: Rest

Lower Body Week:
Monday: yoga (20 min)
Lower Body
Plie Squat:
Lunges:
Calf Raise
Hip Raises
Incline Crunch
Back Extension
Tuesday: Run/Walk (45 min) yoga
Wednesday: yoga (20 min)
upper Body:
Dips
DB Side Lateral
Barbell Curls
Push Ups
Pull Ups (If I can)
Thursday: Run/Walk (45min)
Friday: yoga (20 min)
Lower Body:
Plie Squat:
Lunges:
Calf Raise
Hip Raises
Incline Crunch
Back Extension
Saturday: Bike Ride (14 miles) 30 min Soccer Conditioning ( just running and kicking with soccer ball- nothing intense)
Sunday: Rest

BenderFitness

It sounds like you have a well rounded program. You are focusing on all the major areas, including cardio and flexibility. Keep us posted on how it goes!