Advice regarding female training routine

Leo7777
Leo7777 Posts: 25
in Fitness and Exercise
Hya Guys,

I am really looking to transform my body in a healthy way, Im 5,9 height, 31 and eating around 1650 cals a day.
Weigh now 13.1 , and want to be 11.5 stone... possible lower.

I have had some amazing advice on here, therefore I think my routine is ok... however just have a few questions to ask and would like any opinions. I am trying to learn as much as possible and still am very new to lifting. Cardio wise I hike 30-40 mins 5 days a week, there are a lot of steep hills round where I live its pretty intense.

I work out every other day lifting doing this routine. I do one full routine and then the second full routine I do to failure, which is normally a few less than the figures below. The weakest exercise for me is the bicep curls to shoulder press. I try to have minimal rest in between sets. I have been doing this for 2 weeks.

Squats- lifting 40kg x 10-12
One arm dumbbell rows 40kg -8
Bent over row - 12kg bar-10
Bench press - 12 kg bar-12
Deadlifts 40kg x 10-12
Bicep curls to shoulder press - 12kg bar - 4-5
Tricep Press - 20kg- 4-5

My questions are.....Should I include a third routine?
Should I increase the 12kg bar weight even if I can only complete say 4-5 reps?
Why are bicep curls near on impossible : ) ??

Also I really want to get great abs and a rounded bum, my bum is on the large side anyway, but I really want to lift it and see muscle tone. Should I be doing additional exercises like crunches, planks etc?

Any advice from people that are making great progress or have transformed their bodies with lifting and healthy eating would be great : )

Replies

  • Pmagnanifit
    Pmagnanifit Posts: 665 Member
    Hello
    Have you looked at a weightlifting program?

    Bicep curls are hard because you lack strength in your biceps.

    It will get easier but following a program lifting three times a week for a year helps.
  • Leo7777
    Leo7777 Posts: 25
    I really do! they are soooooo weak,

    I have looked at all kinds of things and those 7 exercises seemed to crop up again and again so I went with them
  • erickirb
    erickirb Posts: 12,294 Member
    I really do! they are soooooo weak,

    I have looked at all kinds of things and those 7 exercises seemed to crop up again and again so I went with them

    If you are going to stick with that program I would suggest a lower rep range and higher weight for squats, deadlifts, bench press, and rows, and do the accessory exercises (Tricep Press?, Bicep curls to shoulder press) in the 8-12 rep range. That said I would still suggest you follow a structured plan such as starting strength, stronglifsx 5x5, strong curves, New Rules of Lifting for Women, etc.
  • gemmamummy
    gemmamummy Posts: 185 Member
    Programme wise, stick to what you are doing. You are essentially doing the All pro workout. Ref bicep curl, I don't use a bar. I use dumbbells and do my curls seated, feet firmly on the ground and lean forward slightly. I watched a YouTube clip of this awesome guy doing curls this way. He says it prevents you from using your back when curling and forces you to use your biceps. I'd agree as I have had to go down in weight since curling this way, probably cos I was using my back more when stood with a bar. Just my opinion anyway....
  • Leo7777
    Leo7777 Posts: 25
    Thanks guys.... It would help if I actually new what I was lifting.... ; )

    My boyfriend has just pointed out I am actually lifting

    30kg for squats

    15kg for deadlifts

    15kg each for one arm dumb bell row.

    12kg bar for the others that was correct

    Duh!!! I will make a note of this on my profile and look to increase as I go

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