Critique my lifting plan

jessicagrieshaber
jessicagrieshaber Posts: 167 Member
in Fitness and Exercise
So I have been lifting weights for a while (almost two years) and have seen some pretty big gains from when I've started! I'm not trying to bulk - I just like the toned, cut look that lifting gives you.

Anyways, I always read that doing the same exercises all the time will cause yourself to plateau. I was wondering if anyone could give me some suggestions on my strength program (or exercise program in general) to either optimize gains or challenge me even further!

My current work-out schedule is as follows:

Monday, Wednesday and Friday: 3-5 mile run at a moderate 7.0 or 7.5 mph pace. 20 minute walk to and from the gym, and abs if i have the energy.

Tuesday: Leg day.
Goblet squat (dumbbell): 20lb, 15 reps x3
Dumbbell lunges: 20lb, 20 reps x3
Dumbbell calf raises: 30lb, 25 reps x3
Advanced sumo squat: 20lb, 10-12 reps x3
Stiff-legged deadlift: 20lb, 15 reps x3
Dumbbell side bend: 20lb, 15 reps x3

I sometimes throw in a 4th set and do as many as I can until failure.

Thursday:
Dumbbell shoulder press: 15lb, 12 reps x2, usually have to go to 10 reps x2 after
Dumbbell bicep curl: 15 lb, 12 reps x4
Two-arm tricep extension: 20lb, 12 reps x4 (sometimes have to go down to 10 reps x2)
Dumbbell bench press: 15lb, 10 x4
Kettleball halo: 15lb, 12 reps x4


Saturday:
Dumbell flys (sometimes incline): 10lb, 10 reps x4
Reverse delt fly: 10lb, 12 reps x4
Side lateral raise: 5lb, 10 reps x4
Lat pull down: 55-60lb, 10 reps x4
Cable row: 50lb, 10 reps x4


Sometimes I take Fridays off and run on Sunday instead. Does this plan look alright to continue to "tone" and gain strength? Any suggestions to other exercises I could try? Thank you!

Replies

  • BenjaminS_Fitness
    BenjaminS_Fitness Posts: 70 Member
    any reason why you train delts on thursday and Saturday. (more than chest and back)
    also: No heavy barbell squats? They are by far the best exercise for legs/butt.

    If you want to look cut and lift heavy 3 times a week i would honestly recommend the "icecreamfitness novice 5x5"
    basically this routine is all about heavy low rep compounds with some additional isolation exercises. You don't need as many isolation exercises. stick to the basics.
  • troupe86
    troupe86 Posts: 1
    Ok... I'd suggest do a lower rep range for each of your large compound movements. You won't be gaining large amounts of muscle, since women normally don't have the genetic predisposition for it, but it will create stronger and more flexible muscles.

    On your leg day, replace Goblet Squat with Barbell Squat and do 5 sets of 5 reps each (working your way up to your 5 rep max for that day). Move calf raises to the end of the workout and eliminate Advanced Sumo Squats. There's too much there, especially on top of all of the running that you do. You'd honestly be better trying to beat your previous week's weight lifted for each exercise and eliminate sumo squats, in favour of doing them and just peddling along at the same weight. Only YOU can challenge yourself.

    For Thursdays and Saturdays, I'd suggest 'grouping' your muscles a bit more... like this:

    Thursday - Chest/Shoulders

    Barbell/Dumbbell Flat Bench Press: 5 sets x 5 reps (work your way up to your 5 rep max for that day)
    Barbell/Dumbbell Incline Bench Press: 3 sets x 10-15 reps
    Dumbbell Flys: 3 sets x 10-15 reps
    Barbell/Dumbbell Shoulder Press: 3 sets x 10-15 reps
    Side Lateral Raise: 3-4 sets x 10-15 reps
    Reverse Delt Flys: 3 sets x 10-15 reps
    **If energy permits, try Kettlebell Swings: 3 sets x 10-15 reps**

    Saturday - Back/Arms

    Cable Row: 3 sets x 10-15 reps
    Lat Pulldown (neutral grip): 3 sets x 10-15 reps (try supersetting these exercises for a better workout)
    Single Arm Dumbbell Rows: 3-4 sets x 10 reps
    EZ-Bar/Dumbbell Bicep Curls: 3 sets x 10-15 reps
    Seated Incline Dumbbell Curls: 3 sets x 8-10 reps
    Two-Arm Tricep Extension: 3 sets x 10-15 reps
    Cable Pushdown: 3 sets x 8-10 reps


    Try moving the kettlebell halo movement into your ab work/conditioning days, and try not to run the day before doing legs! I hope that this helps! I also trust that you are getting enough food in to allow your body time to not only build functional muscle, but also lose bodyfat in a sensible manner!
  • jessicagrieshaber
    jessicagrieshaber Posts: 167 Member
    Alright here's how my lift looked today:

    Dumbbell bench press: 20lb 10 reps x3
    Incline dumbbell bench press: 15lb 10 reps x3
    Incline dumbbell flys: 10lb 10 reps x3
    Rear delt fly: 15lb 10 reps x3
    Dumbbell bicep curls: 20lb 10 reps x2 8 reps
    Dumbbell shoulder press: 20lb 6 reps, 8 reps x2
    Dumbbell side lateral raise: 7.5 lb 10 reps x3
    Dumbbell front raise: 7.5lb 10 reps x3

    I ran 2 miles as a warm up. And walked a total of 0.75 miles to/from the gym.

    Does that look better? I tried to follow your advice and "group" my muscle groups a bit more. Also, how much food is considered "enough"?
  • lisalsd1
    lisalsd1 Posts: 1,519 Member
    This seems like so much. Why not just do everything with a barbell? Bench, Squat, Deadlift, Overhead Press; I do these plus some assistance work and have only just plateaued with the DL at 210lbs.

    Look into 5x5. That set/rep range is geared toward strength.
  • 16shelz
    16shelz Posts: 11 Member
    Ummm, stick with compound lifts and a predesigned program: starting strength, stronglifts, all pro's. You need progressive loads or your just spinning your wheels.
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    how do you progress?

    Why are you squatting nearly the same as OHP?
  • Cherimoose
    Cherimoose Posts: 5,208 Member
    Thumbs up for the goblet squats, sumos, and lunges. They're tend to be more functional for everyday life than the back squat.
  • dbmata
    dbmata Posts: 12,950 Member
    you need some progression there chief.

    Might want to look into a lifting protocol that matches your goals. From the looks of it, you aren't really challenging yourself, your workouts as written look like warmups.
  • Lofteren
    Lofteren Posts: 960 Member
    Nice plan. I made a couple changes though. How about:

    Workout A
    Squat 5x5
    Bench press 5x5
    Barbell row 5x5

    Workout B
    Squat 5x5
    Overhead press 5x5
    Deadlift 1x5

    Alternate workouts a and b on 3 non-consecutive days per week. Add 5lbs to each lift every workout.
  • Lofteren
    Lofteren Posts: 960 Member
    Thumbs up for the goblet squats, sumos, and lunges. They're tend to be more functional for everyday life than the back squat.

    No.
  • singingflutelady
    singingflutelady Posts: 8,736 Member
    For example my current program phase is upper/lower split for program ideas. It's a hypertrophy program BTW

    Upper A

    Push ups 3x6 2 x 10 2nd week add a rep to each set, 3rd week make harder 4th week add a rep I started with BW + 25 lbs
    super setted with
    inverted rows 3x 6 2 x 10 same instructions I started with bar below hips

    Pull ups or assisted pull ups 2x6, 3x10 same instructions started with 40 lbs assistance neutral grip

    supersetted with

    1 arm db shoulder press 2x6, 3x10 same instructions started with 20 lbs I suck at shoulders

    Giant set of:

    DB hammer curl 3x10 add a rep every week 20 lbs
    skull crushers same instructions 30 lb ez bar
    db lateral raises same instructions 12 lbs

    Lower A

    Squats (use a weight you can do 15 reps at the most) 1st week 40 reps in as few sets as possible, second week 45, third week 50, fourth week 55 I'm doing 190 lbs

    1 legged back extension same instructions I;m using a 40 lbs kb

    Hip thrusts 3x10, 1 x 20 add 1 rep second week, third week add weight, fourth add rep started with 175 lbs

    ab wheel rollouts 3 x AMRAP

    rest day

    Upper B

    OHP weight you can do 8 reps 1st week 40 reps in as few sets as possible, 2nd week 45, third week add 5 lbs 40 reps fourth week 45 reps started with 50 lbs... sucky shoulders
    superset with

    Neutral grip lat pulldown (same instructions) started with 115 lbs

    db chest press same instructions started with 30 lbs
    superset with

    1 arm db bent over row same instructions started with 55 lbs

    giant set of

    db curls 3x10 add a rep every week 20 lbs
    cable pushdowns 55 lbs
    cable rope attachment upright rows 75 lbs

    Lower B

    Rack pull (any variation) 4x5 second week 4x6 third add 5 lbs 4x5 fourth 4x6 started with 225 lbs

    Front or goblet squat with a weight you can do 8 reps do 40 reps in as few sets as possible, 2nd week 45, third add 5-10 lbs and do 40 reps, fourth do 45 reps started with 160 Zercher style

    Leg curls (with a weight you can do 15 reps) do 50,55,60,65 reps in as few sets as possible 95 lbs

    Hanging knee raises 3 x AMRAP
  • dbmata
    dbmata Posts: 12,950 Member
    Nice plan. I made a couple changes though. How about:

    Workout A
    Squat 5x5
    Bench press 5x5
    Barbell row 5x5

    Workout B
    Squat 5x5
    Overhead press 5x5
    Deadlift 1x5

    Alternate workouts a and b on 3 non-consecutive days per week. Add 5lbs to each lift every workout.

    I would just want to DL more than that. LOL.
  • jessicagrieshaber
    jessicagrieshaber Posts: 167 Member
    I've always wanted to use the barbells - I never have though and am not sure what the correct form, etc is. I would feel kinda lame going in there and trying to figure it out by myself.

    I'll up my weight on leg day per suggestions by a few people! And you're right - I should be squatting A LOT more than I can OHP. Something not right there :noway:

    I think I'll up my weight and go for 3-4 sets of 8 and focus more on hypertrophy. I'll group my exercises more (like I did yesterday) as follows: Tuesday = legs, Thursday = chest/shoulders, Saturday = arms/back

    Thank you for all of the insight! I appreciate it :drinker:

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