Critique my weight lifting plan

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mandy_1794
mandy_1794 Posts: 18
in Fitness and Exercise
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

Replies

  • liftingbro
    liftingbro Posts: 2,029 Member
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    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.
  • 3laine75
    3laine75 Posts: 3,070 Member
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    Just my opinion but if you're just starting out a full body 3x a week might be better than a split.
  • mandy_1794
    mandy_1794 Posts: 18
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    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.
  • 5stringjeff
    5stringjeff Posts: 790 Member
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    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.

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