Help with training program...?
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LoLoGB
Posts: 97 Member
So I have started lifting to lose weight and to get more fit/lean/muscular and stronger. Some days I am super sore that night or next day and other days it's very very mild or not at all. But I rep to failure...so am I doing something wrong? My current program is below and I plan on increasing weight each week. I'd appreciate thoughts and advice. Thanks!
Monday:
Dynamic warm up (jumping jacks, windmill, jumping rope, butt kickers, etc) - 2 min
Push ups 3 sets/8 reps
Walking lunges with bicep curls 3 sets/8 reps/10 lbs
Curtsy lunge with bicep curls 3 sets/5 reps each arm/10 lbs
Seated dumbbell overhead shoulder press 3 sets/10 reps/10 lbs
Dumbbell row 3 sets/8 reps/10 lbs
Plank 3 sets/45 seconds
Tuesday:
20 min cardio (recumbent bike, walking)
Yoga (sometimes. 20 min)
Wednesday:
Dynamic warmup- 2 min
Push up with row 2 sets/5 reps each arm/10 lbs
Deadlift with bicep curl 2 sets/10 reps/14 lbs
Step ups with bicep curl 2 sets/10 reps/14 lbs
Dumbbell shoulder raises 2 sets/8 reps/8 lbs
Sumo squat with kettle bell 2 sets/10 reps/20 lbs
Superman 2 sets/10 reps
Thursday:
20 min cardio (recumbent bike, walking)
Yoga (sometimes. 20 min)
Friday:
Dynamic warmup- 2 min
Close triceps push ups 3 sets/8 reps
Lateral lunge with bicep curl 3 sets/10 reps/10 lbs
Squat with overhead shoulder press 3 sets/8 reps/15 lbs
Iron Cross 3 sets/10 reps/5 lbs
Single leg dead lift 3 sets/8 reps/15 lbs
Bent over row 3 sets/8 reps/15 lbs
Saturday/Sunday day: Only one of these days
20 min cardio (recumbent bike, walking)
Yoga (sometimes. 20 min)
Monday:
Dynamic warm up (jumping jacks, windmill, jumping rope, butt kickers, etc) - 2 min
Push ups 3 sets/8 reps
Walking lunges with bicep curls 3 sets/8 reps/10 lbs
Curtsy lunge with bicep curls 3 sets/5 reps each arm/10 lbs
Seated dumbbell overhead shoulder press 3 sets/10 reps/10 lbs
Dumbbell row 3 sets/8 reps/10 lbs
Plank 3 sets/45 seconds
Tuesday:
20 min cardio (recumbent bike, walking)
Yoga (sometimes. 20 min)
Wednesday:
Dynamic warmup- 2 min
Push up with row 2 sets/5 reps each arm/10 lbs
Deadlift with bicep curl 2 sets/10 reps/14 lbs
Step ups with bicep curl 2 sets/10 reps/14 lbs
Dumbbell shoulder raises 2 sets/8 reps/8 lbs
Sumo squat with kettle bell 2 sets/10 reps/20 lbs
Superman 2 sets/10 reps
Thursday:
20 min cardio (recumbent bike, walking)
Yoga (sometimes. 20 min)
Friday:
Dynamic warmup- 2 min
Close triceps push ups 3 sets/8 reps
Lateral lunge with bicep curl 3 sets/10 reps/10 lbs
Squat with overhead shoulder press 3 sets/8 reps/15 lbs
Iron Cross 3 sets/10 reps/5 lbs
Single leg dead lift 3 sets/8 reps/15 lbs
Bent over row 3 sets/8 reps/15 lbs
Saturday/Sunday day: Only one of these days
20 min cardio (recumbent bike, walking)
Yoga (sometimes. 20 min)
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Replies
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If you're a beginner, get on a tried and true beginner muscle building program. Starting Strength, Stronglifts, All Pros, The New Rules of Lifting for Women, etc.0
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@Fujiberry thank you. I started the SL5x5 today. It felt super easy lol0
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[@Fujiberry thank you. I started the SL5x5 today. It felt super easy lol
It might at first, but stick to the program and only add 5lbs each time. It gets heavy fast! also be sure to stretch and do foam roller if soreness is unbearable. Watch your form too. Even if you have to film it and watch it.1 -
Thank you! Yes I spoke too soon lol. I was soooo sore yesterday and still sore today- which would've been a workout day but I have some nasty cold/stomach bug thing so no workout today0
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You rep to failure or you count reps? If you're lifting to muscle failure, where does "8 reps," "5 reps," etc come in?0
