Opinions on this training program!!?

ShiraDarling
ShiraDarling Posts: 232 Member
edited February 9 in Fitness and Exercise
Here's what I have so far. Would like opinions on if this looks good/well rounded/ etc.. I know there are a bunch of knowledgeable people on this site.. so thanks in advance!


DAY 1 LEGS/GLUTES/ABS

SQUAT (WIDE) 3 X 15
SPLIT SQUAT 3 X 15
PLIE SQUAT 3 X 15
CALF RAISES 3 X 20
SINGLE LEG GLUTE BRIDGE 2 X 20
EXERCISE BALL CRUNCH 3 X 50
RUSSIAN TWISTS(W/ WEIGHT) 3 X 50
PLANK 3 X 60sec

DAY 2 CHEST/TRI’S/CARDIO

PUSH UPS (WIDE/NARROW) 3 X 15
DUMBBELL BENCH PRESS 3 X 15
FLAT BENCH FLYES 3 X 15
STANDING DB TRICEP EXTENSION 3 X 15
BENCH DIPS 3 X 15
TRICEP PUSHDOWN 3 X 15
PEC DEC 3 X 15
CARDIO 20-30MIN

DAY 3 BACK/BI’S/ABS

DB ALTERNATE BICEP CURL 3 X 15
ONE ARM DB ROW 3 X 15
DEADLIFTS 3 X 15
ALTERNATE HAMMER CURL 3 X 15
WIDE GRIP LAT PULLDOWN 3 X 15
UNDERHAND CABLE PULLDOWN 3 X 15
BACK EXTENSIONS (W/ WEIGHT) 3 X 25
EXERCISE BALL CRUNCH 3 X 50
RUSSIAN TWISTS 3 X 50
PLANK 3 X 60sec
CARDIO 20-30MIN

DAY 4 LEGS/GLUTES/CARDIO

SQUAT (WIDE/NARROW) 3 X 15
SPLIT SQUAT 3 X 15
PLIE SQUAT 3 X 15
CALF RAISES 3 X 20
SINGLE LEG GLUTE BRIDGE 2 X 20
GLUTE KICKBACK (EACH SIDE) 1 X 50
CARDIO 20-30MIN

DAY 5 SHOULDERS/ABS/CARDIO

ALTERNATING DELTOID RAISE 3 X15
STANDING DB UPRIGHT ROW 3 X 15
STANDING 1 ARM DB PRESS 3 X 15
SEATED DUMBBELL PRESS 3 X 15
SHOULDER SHRUGS 3 X 15
EXERCISE BALL CRUNCH 3 X 50
RUSSIAN TWISTS (W/ WEIGHT) 3 X 50
PLANK 3 X 60sec
CARDIO 20-30 MIN

Replies

  • MoreBean13
    MoreBean13 Posts: 8,701 Member
    WAYYYYY too many reps, and too many exercises.

    If you're a beginner, I would recommend whittling down your list to 3-5 compound exercises per workout, 5-8 reps per set, 3-5 sets. Example:

    Day 1:
    Squats, Lunges, Good Mornings, Hanging leg raises, Lighter weight front squats (optional)

    Day 2:
    Bench Press, Push Ups, Dips, OHP


    Day 3:
    Deadlifts, Bent over rows, Chinups/pullups , Seated Cable rows
  • ShiraDarling
    ShiraDarling Posts: 232 Member
    Thanks for your input :) I'm not a beginner, but i see where you are coming from with saying I need to decrease the exercises. I created this by looking at other well known programs. Hmm. the rep count was something i was struggling with..maybe i will lower it to 12
  • MoreBean13
    MoreBean13 Posts: 8,701 Member
    Thanks for your input :) I'm not a beginner, but i see where you are coming from with saying I need to decrease the exercises. I created this by looking at other well known programs. Hmm. the rep count was something i was struggling with..maybe i will lower it to 12

    What are your goals?

    Here's the breakdown for what lifting will do for you
    3-5 reps - Strength and Power only (minimal hypertrophy)
    6-8 reps - Strength and some hypertrophy
    8-12 reps Hypertrophy
    12+reps endurance

    So, doing 12 reps of any exercise won't really make you stronger, it's about the type of muscle fibers that are fired up to complete the exercise. 15+ reps and you're basically doing cardio.

    I personally do a maximum of 5 reps, If I can get to six reps on an exercise, I increase weight. I do it because my goal is to get strong without getting bigger.

    ETA: Even if you're not a beginner, I would cut out a lot (all) of the isolation exercises- they're kind of a waste of time unless you're a bodybuilder trying to make a specific muscle look bigger or you're rehabbing an injury, and they're difficult to balance around the joints- for every exercise you need to include a balanced "opposite" exercise around the joint- like for bicep curls you need to do an equal volume of tricep extensions, for example. It's just more of a PITA to balance the whole plan.
  • Guinivere
    Guinivere Posts: 357 Member
    You'll quicker results from lifting heavy for less reps, I'm not a beginner either.

    A good book that helped me is New Rules for lifting for women ( all the big online book retailers carry it)

    Lift like a man, look like a goddess!
  • ndj1979
    ndj1979 Posts: 29,136 Member
    I agree with the other poster that it is wayyyy too much volume..

    you could go with an upper/lower split four days a week…

    day one upper

    barbell chest press
    dumbbell overhead press
    low row machine
    lat pulldown
    barbell arm curl

    day two lower
    barbell squat
    sumo deadlift
    dumbbell lunge
    calf raises

    wens - rest/cardio/abs your choice

    thurs - upper

    dumbbell incline press
    pullups
    bent over row
    dumbbell lateral raise
    tricep pushdown

    friday lower

    deadlift
    front squat
    leg curl
    insert something else here :)


    rep rage I would say stay in the 5-8 rep range and/or incorporate some 5x5 concepts…

    good luck
  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member
    dang girl, how long are you trying to being the gym? :laugh: that's easily a 90 minute routine
This discussion has been closed.

Categories