My schedule recently changed and I have 9 weeks before my schedule changes again for the summer. I’ve come up with a workout plan for the next 9 weeks and would appreciate some feedback/critique.
My goals are to lose about 15-20 more lbs and to build a solid foundation of muscle. I’ve been back to the gym for a few months now and am starting to feel stronger and fitter. Eventually I want to look pretty muscular and get a lot stronger.
I’ve read a lot of the articles and info on the site (my head is starting to hurt) and am trying to incorporate all this great info. It seems that women should train pretty much like men, but add additional cardio for fat loss and use a few more reps per set for muscle growth.
I want to take advantage of the extra boost of early morning fasted cardio. This will also help me get up and going in the morning before the kids get up (a struggle for me), and means I can spend my precious gym time focusing on lifting weights. I can get to the gym 4 days a week in the afternoon/evening, so I will also get an extra metabolism boost by working out twice a day.
I want to build a solid foundation and have tried to use compound movements in a 4 day upper/lower body split routine. I’ve read great info on full body workouts, but wasn’t sure doing one 4 days was best (great William Boone thread!). I am a little confused on the best set/rep & tempo scheme to use and am thinking of sticking with 3 sets of 8-12 (with an addt’l light warm-up set) and lifting the weights faster, pausing and lowering them slower until I am more experienced.
Mon-Sat (6 days) - early morning fasted cardio 20-30 minutes
Tues/Thurs/Sat - Ian King’s 12 week ab program after cardio
Mon/Fri - upper body (chest, shoulders, biceps, triceps)
Wed/Sat - lower body (back, quads, hamstrings, calves)
Upper Body Workout:
Chest - bench press, db flyes
Shoulders - military press, Cuban rotation
Biceps - bb curl, db curl
Triceps - dips, French press
Lower Body Workout:
Back - bb row, lat pulldown
Quads - squat, lunges
Hamstrings - stiff-legged deadlift, leg curl machine
Calves - standing calf raise, seated calf raise
What is the best set/rep and tempo scheme for me?
Should I repeat the same workout twice a week or pick 2 different exercises for the second workout?
Do I need 2 biceps, triceps & calves exercises if I’m doing good compound movements? Should I omit one and add another compound movement?
I am unable to do any pull-ups right now (but I will someday, dammit!) and was thinking of doing assisted pull-ups instead of the lat pull-down machine. Good idea? (I’ve done well with assisted dips, slowly using less and less weight…)
I’ve read about the snatch, clean-and-press, clean-and-jerk, glute ham raise, hyperextensions, reverse hyperextensions, good mornings, push press, power clean, push jerk, etc., but I’m not sure how to do them. I’d like to learn, but I’m not comfortable just reading and trying it out by myself. Also, I don’t see these being done at the “family fitness” gym I go to. Any thoughts on the best way to learn them?
I’ve been doing step aerobics videos for my cardio, but am thinking of trying the cardio rowing option on my dust-collecting home gym. I didn’t feel “fit” enough to do it in the past, but I think I might be now and it will probably give me the most “bang for my buck”. Any tips on rowing machines?
I have also focused on my nutrition and feel that I’m on target there. I’ll spare you the details
Any tips, thoughts, feedback is greatly appreciated. Thanks! -Jill