Review my workout plan
s_hossein
Posts: 143 Member
My goal is to tone up allover but main focus is glutes and abs. Pls let me know if these exercises are helpful for achieving my goal 
also the glute exercises make the workout last 2 hrs, any ideas on that? Do i do glutes on a different day? Pick certain exercises?
sep
Do you think the last 2 kettlebell workouts should also be done 1x a week?
also the glute exercises make the workout last 2 hrs, any ideas on that? Do i do glutes on a different day? Pick certain exercises?sep
Do you think the last 2 kettlebell workouts should also be done 1x a week?
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Replies
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I glanced at this...no barbell squats, deadlift, barbell bench press, etc? Also, are you trying to add muscle? If yes, I don't think a circuit style workout is best, and why only two workouts per week?
what are your goals?
Look into a structured program like strong lifts, all pro beginner routine,etc.1 -
it's a lot of isolation moves, very little compound, and missing some of the most effective moves like deadlift (which can be done with dumbbells). Personally, I would get on a structured program.
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p13 -
^^^ What they said. If you want to build muscle you want to be lifting heavy with progressive overload. There are tons of books/references out there. I read Thinner, Leaner, Stronger by Michael Matthews (geared towards women who want to build muscle) and it was really helpful to me as a beginner.0
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I workout @ home 5x a week - this was given to me by a trainer. Where else would I be able to find a plan?0
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Then do what the trainer told you to do - you will get a million opinions from a variety of "experts" on here.....0
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I do the upper&lower body that I posted, but I just wanted to know if they're any good to build glutes and get flat abs..
Im guessing the arm workouts aren't that great?
Should I use StrongCurves for lower body only then?0 -
I workout @ home 5x a week - this was given to me by a trainer. Where else would I be able to find a plan?
You will maximize your results with a good 3 day full body routine, especially if you are relatively new. There are a few dumbbell routines in the link I provided and even some body weight ones. I would do one of those on 3 days and then do 2 days of HIIT/Cardio. I workout at home as well, and that is what I do.1 -
Also, flat abs comes from the kitchen. You need a calorie deficit to cut the fat.1
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also to grow calves you will ave to hit them much harder...they (to me) are the hardest muscle to grow.0
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Body fat and dietary fat are not the same thing. Cut calories will cut body fat. So whether you have 40g of fat or 100g, body fat is loss is controlled by calories.
So how many calories are you eating?
Also, the M&S workout is pretty good. I have another client I am working with that using it. It's complete total body and the overall volume is fairly good, until you can use a barbell. Alternatively, you can do a program like StrongCurves and modify for the equipment you have.
But if you really like lower body focus, nothing will beat SC.0 -
Body fat and dietary fat are not the same thing. Cut calories will cut body fat. So whether you have 40g of fat or 100g, body fat is loss is controlled by calories.
So how many calories are you eating?
Also, the M&S workout is pretty good. I have another client I am working with that using it. It's complete total body and the overall volume is fairly good, until you can use a barbell. Alternatively, you can do a program like StrongCurves and modify for the equipment you have.
But if you really like lower body focus, nothing will beat SC.
2000-2500 calories
Yes, Id like to build my lower body but I also want to tone my arms etc.
Are the ab workouts I posted ok?
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How heavy is the kettlebell you are using?0
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Body fat and dietary fat are not the same thing. Cut calories will cut body fat. So whether you have 40g of fat or 100g, body fat is loss is controlled by calories.
So how many calories are you eating?
Also, the M&S workout is pretty good. I have another client I am working with that using it. It's complete total body and the overall volume is fairly good, until you can use a barbell. Alternatively, you can do a program like StrongCurves and modify for the equipment you have.
But if you really like lower body focus, nothing will beat SC.
2000-2500 calories
Yes, Id like to build my lower body but I also want to tone my arms etc.
Are the ab workouts I posted ok?
Ab workouts are fine.
Are you currently gaining weight, maintaining or losing?0 -
So you are using dumbbells for the kettlebell exercises? Kettlebells are awesome for building dense muscle BUT you are going to need to work up to heavier weights for that to happen. I guess it really all depends on what you are trying to get out of these workouts. You say your focus is glutes and abs but what are you wanting to see happen in those areas?0 -
This is what i want for glutes & abs, and muscular upper body. So what would be best to achieve this
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Body fat and dietary fat are not the same thing. Cut calories will cut body fat. So whether you have 40g of fat or 100g, body fat is loss is controlled by calories.
So how many calories are you eating?
Also, the M&S workout is pretty good. I have another client I am working with that using it. It's complete total body and the overall volume is fairly good, until you can use a barbell. Alternatively, you can do a program like StrongCurves and modify for the equipment you have.
But if you really like lower body focus, nothing will beat SC.
2000-2500 calories
Yes, Id like to build my lower body but I also want to tone my arms etc.
Are the ab workouts I posted ok?
Ab workouts are fine.
Are you currently gaining weight, maintaining or losing?
It would help to know the answers to the questions above. If you're trying to lose fat, then your 2 - 2.5k calories might be too much. If you're trying to gain muscle and not worrying about gaining fat then you could be on the right track, but you'd then have to cut again to get close to those pictures.0 -
This is what i want for glutes & abs, and muscular upper body. So what would be best to achieve this
Well for abs, you need low body fat and good body composition (adequate muscle mass). But a good butt, hope genetics is on your side and then work it.
But genetics determines how things look.0 -
Well, since october-april I tried to put on weight and gain muscle etc. But now Im seeing slim girls with defined glutes without having to eat so much? Id love to lose the fat in my stomach area but Ive tried many workouts with my trainer and Im still skinny fat with no definition0
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Well, since october-april I tried to put on weight and gain muscle etc. But now Im seeing slim girls with defined glutes without having to eat so much? Id love to lose the fat in my stomach area but Ive tried many workouts with my trainer and Im still skinny fat with no definition
A lot of that starts with your diet. And then it's followed up by an ineffective workout plan towards your goal. I would bring down my calories to 1700-1900 to start and follow a program like strongcurves (if you have the equipment). If not, use the M&S program.0 -
Well, since october-april I tried to put on weight and gain muscle etc. But now Im seeing slim girls with defined glutes without having to eat so much? Id love to lose the fat in my stomach area but Ive tried many workouts with my trainer and Im still skinny fat with no definition
A lot of that starts with your diet. And then it's followed up by an ineffective workout plan towards your goal. I would bring down my calories to 1700-1900 to start and follow a program like strongcurves (if you have the equipment). If not, use the M&S program.
Ive the StrongCurves book, but what about abs&arms?
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Well, since october-april I tried to put on weight and gain muscle etc. But now Im seeing slim girls with defined glutes without having to eat so much? Id love to lose the fat in my stomach area but Ive tried many workouts with my trainer and Im still skinny fat with no definition
A lot of that starts with your diet. And then it's followed up by an ineffective workout plan towards your goal. I would bring down my calories to 1700-1900 to start and follow a program like strongcurves (if you have the equipment). If not, use the M&S program.
Ive the StrongCurves book, but what about abs&arms?
SC has arm moved in it. OHP and chest press are compound and use a variety of muscles. You actually dont need to do bicep curls to get biceps. They are being worked with row and press. You get lean arms but losing body fat. As you become more lean, your muscles will show more.
Unfortunately, genetics will dictate how long it will be. Also keep in mind that you should compare or based your goals on how someone else looks as that is genetic. What you can influence is body composition.1 -
What is your diet like?0
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OP - it sounds like you are all over the place, I would suggest the following..
1. pick a goal - reduce body fat, recomp, bulk ,etc.
2. get on a structured lifting program and follow only that program - strong lifts, strong curves etc
3. make sure that you are getting proper macros and micro
4. once you pick a goal comitti to for a period of at least three to six months.
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Thanks all My diet changed 4 months ago because I decided to go vegan but protein is still high. If I lower calories to 1700 as suggested it would be much easier for me 0
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