Is this good for a Thursday? plus evaluate overall exercise plan

Discussion in 'Fitness & Nutrition' started by naughtysiggie, Mar 10, 2006.

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  1. naughtysiggie

    naughtysiggie New Member

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    I messed up the last topic title. I'm 5'3", approx. 146 lbs., and female. My goal weight is 120 - 125 lbs. Check out my training log to see what I eat daily and approx. amt. of exercise.

    http://forums.offtopic.com/showthread.php?p=51881010

    My question, however, concerns lifting mainly, in addition to cardio. I should say to begin with that I am out of shape and my upper body strength sucks.

    I have a routine written down weekly. I'm basically going the same weight routine as my husband, only with lighter weights.

    I only just started today, so I only know about how much weight I need for these two specific exercises. I found after completing them with the weight mentioned that I need to up the curls to approx. 7.5 lbs. per side and the presses up tomaybe 15 lbs. total.

    Please find my routine posted below. In addition, I want to try to do 30 mins. of jogging on the treadmill per day:

    MON
    ---
    ARMS Dumbell Kickback 4x12

    ARMS Dumbbell Curl 4x12

    ARMS Dumbbell Hammer Curl 4x12time.

    ARMS Dumbbell Wrist Curl 4x12

    ARMS Dumbbell Reverse Wrist Curl 4x12

    ABS Weighted Crunch 5x25



    TUE
    ---
    CHEST Dumbbell Bench Press 4x12

    THIGHS Dumbbell Squat 4x12time


    WED
    ---
    ABS Weighted Crunch 5x25

    ABS Weighted Twisting Crunch 5x25

    ABS Dumbbell Straight Leg Deadlift 4x12

    BACK Dumbbell Shrug


    THU
    ---
    CHEST Dumbbell Bench Press 4x12 - 10 lbs - need more weight

    ARMS Dumbbell Curl 4x12 - 5 lbs. each - need more weight


    FRI
    ---
    ARMS Dumbell Kickback 4x12

    ABS Weighted Crunch 5x25

    Should I be doing more/less per day in addition to the cardio?
     
    Last edited: Mar 10, 2006
  2. ACLdestroyer

    ACLdestroyer OT Supporter

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    As per OT/F&N standard operating procedures, pics would be required to effectively comment on your routine.
     
  3. Huge Evil Robot

    Huge Evil Robot Must not sleep, must warn others

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    you and your husband both need to add legs to your routines
     
  4. naughtysiggie

    naughtysiggie New Member

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    We do thighs one day a week. About how many more days per week should we be doing them and how many exercises per day?
     
  5. ralyks

    ralyks New Member

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    Squats 3x a week, deadlifts once, GMs once. :mamoru:
     
  6. naughtysiggie

    naughtysiggie New Member

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    GM?
     
  7. ~stangzorized~

    ~stangzorized~ New Member

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    read the stickies, and christopher's routine
     
  8. Mojo

    Mojo New Member

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    i alternated it a little bit and added more to your routine. i tried not to change everything up since your goals are different than mine. i see that you really enjoy curling, but i recommend doing squats or leg work twice per day at least.










    MON
    ---
    ARMS Dumbell Kickback 4x12

    ARMS Dumbbell Curl 4x12

    ARMS Dumbbell Hammer Curl 4x12time.

    DELTS Dumbbell Shoulder Press or Dumbbell raises

    ARMS Dumbbell Reverse Wrist Curl 4x12

    ABS Roman Chair Hanging Leg Raises (straight legged)


    TUE
    ---
    CHEST Dumbbell Bench Press 4x12

    THIGHS Barbell Squat 4x12time

    THIGHS dumbbell or barbell lunges

    CALVES?



    WED
    ---
    ABS Weighted Crunch 5x25

    ABS Weighted Twisting Crunch 5x25

    BACK Dumbbell Straight Leg Deadlift 4x12

    BACK Dumbbell Shrug

    BACK hyper extensions
    http://www.exrx.net/WeightExercises/Hamstrings/WtHyperextension.html


    THU
    ---
    CHEST Dumbbell Bench Press 4x12 - 10 lbs - need more weight

    ARMS Dumbbell Curl 4x12 - 5 lbs. each - need more weight

    consider more exercise this day, maybe more delt work

    FRI
    ---
    ARMS Dumbell Kickback 4x12

    ABS Weighted Crunch 5x25

    THIGHS barbell squats

    CALVES?
     
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