anything you would change from this workout?

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rebeccastacey91
rebeccastacey91 Posts: 15
in Fitness and Exercise
This is my current workout. I am 3 weeks in.
Just looking for some feedback and suggestions.
I am aiming to build a bit of muscle in my shoulders and back and tone everything.
I am counting calories too to shred excess fat.

Monday - Cardio
Warm up - Dynamic stretching.
Cross trainer - 30 mins
Row machine - 15 mins
Cool down - Static stretching.

Tuesday - Cardio
Warm up - Dynamic stretching.
Bike - 30 mins
Cross trainer - 15 mins
Cool down - Static stretching.

Wednesday - Cardio
Warm up - Dynamic stretching.
Cross trainer - 30 mins
Row machine - 15 mins
Cool down - Static stretching.

Thursday - Arms & Chest (4 sets, 14 reps)
Warm up - Cross trainer - 5 mins.
Chest - Fly machine, dumbell bench press, angled push ups.
Bicep - Machine, bicep curls, bicep curl bar.
Tricep - Machine, tricep extention, tricep pulldown.
Cool down - Static stretching.

Friday - Legs (4 sets, 14 reps)
Warm up - Cross trainer - 5 mins.
Leg extentions, leg pull downs, walking lunges, barbell squats.
Cool down - Static stretching.

Saturday - Back & Shoulders (4 sets, 14 reps)
Warm up - Cross trainer - 5 mins.
Back - Cable row, lat pull down, fly machine (reverse).
Shoulders - Dumbell shoulder press, front dumbell raises, side dumbell raises.
Cool down - Static stretching.

Sunday - Rest day :D

Replies

  • Nadia222222
    Nadia222222 Posts: 59 Member
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    What do you do for cardio and how long?
  • RUNNING_AMOK_1958
    RUNNING_AMOK_1958 Posts: 268 Member
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    Your profile says your boyfriend is a personal trainer, so why are you asking us amateurs for workout advice?
  • rebeccastacey91
    rebeccastacey91 Posts: 15
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    What do you do for cardio and how long?
    Its all in there. Mon-Wed. At a just above moderate intensity.
  • rebeccastacey91
    rebeccastacey91 Posts: 15
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    Your profile says your boyfriend is a personal trainer, so why are you asking us amateurs for workout advice?
    Its good to get variety. Can't rely on just one source.
  • rebeccastacey91
    rebeccastacey91 Posts: 15
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    Bump
  • DavPul
    DavPul Posts: 61,406 Member
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    Your profile says your boyfriend is a personal trainer, so why are you asking us amateurs for workout advice?
    Its good to get variety. Can't rely on just one source.

    i predict good things for this relationship

    you're looking to build a bit of muscle with one resistance workout per week?
  • Cranquistador
    Cranquistador Posts: 39,744 Member
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    I would change to a resistance program 3 days a week and cardio on the off days if you wish

    http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs
    http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/
  • Hauntinglyfit
    Hauntinglyfit Posts: 5,537 Member
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    More lifting, less cardio.

    More deadlifts, squats, bench press. I'd skip the isolation bicep/tricep work and focus on compounds. I mean, go ahead and do it if you enjoy it, but it won't give you the best results for the time invested.
  • MoreBean13
    MoreBean13 Posts: 8,701 Member
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    I would swap all the machine weight exercises for free weights or at least cable machines. Machines restrict ROM and don't allow you to develop stabilizing muscles with the exercise. Get your BF to work with you on proper form for everything. IMO machines are only justifiable for people with injuries they're rehabbing or for some reason can't or won't learn good form free weight lifts.
  • Jacwhite22
    Jacwhite22 Posts: 7,012 Member
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    More lifting....less cardio.

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