I am brand new to the forums, but was wanting to see if you all could look over my schedule to see if I am on the right track. I have always been active (sports, gym), but now have two young kids and am nearing my 30th birthday so am in a slump and needing to get back on track.
Anyway- I am a female, 5’4, and currently weigh 145, but my goal is to lose 15-20 pounds of fat. I would love to transform that fat into muscle. I am not too concerned with the scale, but more focused on health and the way I feel. I had a trainer from my gym (Gold’s) help come up with my workout/food. Like I said, I want to lose fat and wanted to run this by you all to make sure I am on the right track. Thanks so much!
This is what I have for the gym:
Underhand lat pulldowns 5 sets of 8 (70lb)
Single arm Seated cable row 4 sets of 10 (30lb)
Bent over barbell row 3 sets of 12 (55lb)
Standing front push down 3 sets of 15-20 (20lb)
Assisted pull-up (neutral grip) 2 sets of 20 (150lb)
Tuesday: (cheat meal)
Hammer strength flat 5 sets of 8 (15lb)
Incline single arm press 4 sets of 12 (15/20lb db).
Flat bench narrow grip press 3 sets of 15 (30lb bb).
Alternating db fly 2 sets of 20 (10lb).
Push-ups as many as possible 2 sets
Stair master 30 mins
Bb bottom half bicep curls 4 sets of 10 (30lb)
Lying db tricep extensions 4 sets of 10 (10-12lb)
Standing cable hammer curls-3 sets 15r (rope attachment)
Seated overhead bb tricep extension- 3 sets 15r (DB 15lb)
Thursday: (cheat meal)
Concentration curls- 3 sets 15r (12-15db)
*Cable Tricep kickback-3 sets 15r (12-15 DB)
Narrow grip cable curls 3 sets of 15 (40lbs)
*Single arm underhand tricep push down (with D attachment) 3 sets of 15r (20 lbs)
Tricep push-ups- as many as possible
Db deadlifts 3x15 (15 lb)
Single leg hip raises 4x20
Side Lunges 4x10 per leg
leg press 3x15
Single leg Leg curls 3x12 (55lb)
Single leg Leg extensions 3x12 (90 lb)
Glute band side steps (using resistance band) 3x20 per leg
Saturday: (cheat meal)
Meals are as follows:
Mon, Wed, Fri, Sat, and Sun: 1600 calories; 120 carbs; 53 fat; 160 protein
Tues/Thurs: 2000 calories; 200 carbs; 44 fat; 200 protein