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2003/03/31, 05:28 PM
Could you guys take a look at my workout program and let me know what you think? Heather, do you think your friend that is a trainer would take a look at it for me?
My major goals are to:
1. Drop body fat from 22.5% to 18%
2. Lose 3 ½ inches from my waist
3. Lose 4 inches from my hips
4. KEEP MY CHEST!! J
5. I’m basically going for a long lean look with some definition but I don’t want to get bulky.
Here is my workout schedule:
Monday: chest, shoulders, tri’s, 40 minutes cardio & abs
Tuesday: Quads, Hamstrings, abductors, adductors, back, bi’s & forearms
Wednesday: Rest
Thursday: Chest, shoulders, tri’s, 40 minutes cardio & abs
Friday: cardio & abs
Saturday: quads, hamstrings, abductors, adductors, back, bi’s & forearms
Sunday: Rest
I’m starting this program today so I’m not sure if doing legs & back, bi’s and forearms on one day is too much. I read an article that suggested doing each body part only once a week but that just doesn’t seem like enough to me. What do you think?
When lifting, I will be doing 3 sets with reps @ 10, 8, 6 to failure. Is this going to bulk me up too much? I’ve heard women really can’t bulk because we don’t have much testosterone, is this true?
Here are the exercises I’m doing:
LEGS:
Squats
Leg Extensions
Lying leg curls
Adductor machine
Abductor machine
Walking lunges with weights
CHEST:
Barbell flat bench press
Barbell incline bench press
Dumbbell Flys (1 set of 10 to failure)
Incline Dumbbell Flys (1 set of 10 to failure)
SHOULDERS;
Seated dumbbell press
Standing lateral raises
TRICEPS:
Tricep cable press downs
Dumbbell kickbacks
BACK:
Lat Machine Pull downs
One arm dumbbell rows
Bent over dumbbell laterals
BICEPS:
Standing Barbell Curls
Concentration Curls
FOREARMS
Barbell Wrist Curls
Reverse Barbell Wrist Curls
Thanks so much for your help & suggestions!!
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