My STRENGTH/WEIGHT TRAINING plan. Is this a good???

I doubt you need that high volume and that much isolation. Just stick to an established strength routine for beginners if you're semi-new to this. Try Starting Strength or Stronglifts 5x5.

wow that's going to take you LONG time to do each workout because of all the isolation stuff. also you're doing pretty much the same movements over and over, so you're just asking for an overuse injuries in your shoulders and hip flexors and quite possible in the knee too as you get tired (which you bound to do if you're doing 30 deadlifts and 100 squats) and start screwing up on form.

yeah the only time i've seen people do this much isolation is when they are wanting every little muscle to pop and they are at their goal weight but doing little tweaking. if you're still in weight loss mode, there's much more efficient ways to make use of your weightlifting time.

and yeah i'll just say it again, with this routine and rest time you're going to be in the gym a LONG time. easily close to 2 hours

i think it is too much.

look at new rules, starting strength or strong lifts

I agree on cutting it down. If you're really stuck on getting all those lifts in you can choose 1-2 per muscle group and then select the others on your 2nd and 3rd lifting days so you have three separate workouts a week. Also be careful in how you arrange your sets since that can be the difference between success and injury.

That seems like an awful lot. Especially if you are going to do 3 sets of each. I am going to start stronglifts 5x5 on Monday, I think. It's only 3 exercises per workout.

Hi in reply to this post ... i wouldnt agree with much of it sorry to say .. if your going to do any weight training
I have done a lot of reading into this as im training to be a personal fitness instructor .. any weight training that you do always work upper and lower body on different sessions if this at all possible..
also if your doing weights and your unsure if the weight is to much or not enough there is one simple rule of thumb.. work within your strength for example set your self a weight that you can just about finish 12 reps per set if you can do it easy then the weight isnt enough . if you struggle to do this and your losing form you need to lower the weight..

the main thing in any session is form.. weather its bench press or barbell dumbbell its form over weight.. also low reps = high weight .... high rep low weight..
Hope that this was of some help if you would like more info add me always ready to help
Adrian

if your going to do any weight training
I have done a lot of reading into this as im training to be a personal fitness instructor .. any weight training that you do always work upper and lower body on different sessions if this at all possible..
also if your doing weights and your unsure if the weight is to much or not enough there is one simple rule of thumb.. work within your strength for example set your self a weight that you can just about finish 12 reps per set if you can do it easy then the weight isnt enough . if you struggle to do this and your losing form you need to lower the weight..

And this, folks, is an example of the three crappy trainers I hired. . .


1. You can train full body every training session, if you don't train every day. You need at least a full day of rest in between sessions, but Stronglifts and Starting Strength are both based on 3-4 times a week, full body every session.

2. Rep ranges vary depending on goals. If strength is the goal, the reps in the 5-8 rep range are appropriate.

if your going to do any weight training
I have done a lot of reading into this as im training to be a personal fitness instructor .. any weight training that you do always work upper and lower body on different sessions if this at all possible..
also if your doing weights and your unsure if the weight is to much or not enough there is one simple rule of thumb.. work within your strength for example set your self a weight that you can just about finish 12 reps per set if you can do it easy then the weight isnt enough . if you struggle to do this and your losing form you need to lower the weight..

And this, folks, is an example of the three crappy trainers I hired. . .


1. You can train full body every training session, if you don't train every day. You need at least a full day of rest in between sessions, but Stronglifts and Starting Strength are both based on 3-4 times a week, full body every session.

2. Rep ranges vary depending on goals. If strength is the goal, the reps in the 5-8 rep range are appropriate.

this also goes to show how some that wont even put a picture of them self on a profile and who yes maybe partly right still dont understand things to the fullest its people with this attitude that make MFP A bad place .. oh sorry i know jack dont i

It's hard for me to pay attention to someone online who can't write a coherent sentence, but I take it that you're not familiar with pure strength programs like Starting Strength and Stronglifts.

If you don't want to take it from me, take it from Tom Venuto a thttp://www.getbig.com/boards/index.php?topic=278909.0;wap2 :

"In other words, reps under 6 make you stronger, but they don’t necessarily make you bigger because the strength gains come from adaptations in the nervous system – the muscle fibers and other muscle cell structures do not hypertrophy (enlarge). This explains why certain athletes, powerlifters and Olympic lifters can be wicked strong but they don’t look as strong as they are.

When you train with medium reps (6-12) the adaptations are more metabolic and cellular and only moderately neurological. This is why 6-12 reps is the range most often recommended for bodybuilding and hypertrophy. You get bigger and stronger in this rep range, but your strength gains are not maximal. This explains why some bodybuilders look stronger than they are (and why they are often the brunt of jokes made by powerlifters and weight lifters; i.e. “big, weak, slow, useless muscles”, ha ha).

When you train with higher reps (13-20+), the adaptations are mostly metabolic and cellular. This rep range produces local muscular endurance, a small degree of hypertrophy in certain cellular components such as the mitochondria and the capillaries, and very little strength."

Get that?

5-6 reps for pure strength.
6-12 reps for strength and size, BUT you're compromising strength for that size gain.
13+ reps for endurance

It's slightly different from what I said, but not a lot.

She's a woman.

Women generally don't want size gains, in fact I can't count how many have come on here saying, "I don't want to bulk up."

Reps depend on your goal.

Now, on full body vs. split:

Yes, you need to rest after lifting, to give muscles time to repair. That does NOT mean you have to do split routines. If the only days you can get to the gym are consecutive days, then sure, split. But if you can do every other day, there's no need to. I don't know why that's even an argument.

As you say you know best .. and I'm some one who i stupid. I will leave it there .. I forget that there is over a million plus sites that have a million and one different ways to work out .. but your site is the be all and end all and you know best .. thanks for that i will delete my post as now i see everyone will come to you and do as you say ..

My site?

I don't have a site. I was quoting a bodybuilder.