ShapeFit.com

[timtimtimmah19]

So I agreed to help out a friend who has recently become serious about getting into shape after their lacrosse season ends. She wants to lose about ten pounds and gain some muscle tone, abs, etc etc. I've never made a routine for weight loss before so I was hoping I could get some imput on what I've made. It's basically an adaptation of what I'm currently using with some extra cardio thrown in.

-Sets have a rest period of 30 seconds between them

-MONDAY-Upper Body Lifts/HIIT
-Pushups (3xmax)
-Dumbbell Rows (3x12)
-Weight Assisted Dips (3x12)
-Weight Assisted Chin-Ups (3x12)
-Upright Row (3x12)

-5 Minute Jog
-5 sets of 1 minute jog 30 second sprint
-5 Minute Jog
-5 sets of 1 minute jog 30 second sprint

-TUESDAY-Lower Body Lifts
-Squat
-One Leg Deadlifts
-Lunge
-Calf Raise
-Inflatable Ball Hamstring Curl


-WEDNESDAY-Core/Mild Cardio
-Side Bridges
-Bridges
-Bridge Variation
-Glute Bridge Varations

-Biking, Basketball, w/e

-THURSDAY-Upper Body Lifts/HIIT
-Dumbbell Rows (3x12)
-Elevated Pushups (3xmax)
-Weight Assisted Pullups (3x12)
-Dumbbell Bench Press (3x12)
-Military Press (3x12)

-5 Minute Jog
-5 sets of 1 minute jog 30 second sprint
-5 Minute Jog
-5 sets of 1 minute jog 30 second sprint

-FRIDAY-Lower Body Lift
-Deadlift (3x12)
-Split Squat (3x12)
-Leg Curl (3x12)
-Step Ups (3x12)
-Calf Raise

-SATURDAY-Cardio
-Sprints-50m x 5
-100m x 2
-Light 15 minute jog

-SUNDAY-Rest

Any feedback is greatly appreciated, I'm new to this type of training.

[swanso5]

- probably too much...go for a mon/wed/fri full body set up or a mon/wed/fri/sat lower/upper body set up
- you also need to maintain strength during these leaning down stages too so add more rep ranges

mon - deadlifts x 6, 30secs rest, Push Ups x 12 (is she can do more than 12 proper one's from her toes than make these harder), 30secs rest, inverted row x 12, rest 30secs, burpees x 20, rest 30secs, prone ab brace x 2mins or a slong as she can...x 3 - 4 circuits

tue - HIIT

wed - chin ups x 6, 30secs rest, reverse lunges x 12 each leg, db rows x 12 each arm, rest 30secs, db standing shoulder press x 12, side ab brace x 45secs or as long as she can..x 3 - 4 circuits

thu- easy low intensity, low duration cardio (15mins intervals that are longer than tue then 15mins moderate paced stuff)

fri - front squats x 6, 30secs rest, chest supported alternate db row x 12 each arm, rest 30secs, standing alternate cable chest press x 12 each arm, rest 30secs, waterbury rows x 15 each side (search real fat real fast and go to the 7th viseo in the article...i like to add a jump on these as tou rise up and make sure you really bend at the knees to squat down on each one), rest 30secs, swissball roll outs x 20...x 3 - 4 circuits

sat - sprints

sun - off

[timtimtimmah19]

Good call on that article. Thanks

[timtimtimmah19]

So I've been working with my friend for a while now and she's made some progress, mostly strength though, as her weight has stayed somewhat constant, with maybe a couple pounds lost. I'm thinking this month I'm going to use the workout you recommended pretty much as is, but I have some questions as far as what I should do to compensate for some of her limitations if that's okay.

Monday: Everything is good except for pushups and inverted rows. She can't do 12 normal pushups or inverted rows in good form. I'm wondering if I should maybe swap them out for either just however many pushups she can do or from her knee pushups and barbell rows?

Tuesday: All good.

Wednesday: She can't do 6 chin ups without assistance, so I'm thinking it's probably best to just use lat pulldowns with her hands in the chin up position?

Thursday: All good.

Friday: Would back squats maybe be okay? I tried having her do front squats before and it was pretty much an utter disaster. Plus I've been having her do some back squats and she actually has made some great gains with them and honestly has some of the best form I've ever seen on them.

Saturday: What type of sprint build up would you suggest? I was thinking maybe something like 50x5 100x2 to start and then add one of each each week?

Sunday: Off

As far as her nutrition goes, I'm basically going to print out your thing you have posted on the site under nutrition, as idk what else there is to say really. I really appreciate all your help in this and my own endeavors, thanks man.

[swanso5]

- give her my number will you?
- just get the volume in anyway you can...if she can do 4 push ups then have her do 3 sets of 4 for a total of 12 like tis:

push ups x 4
squats
pu x 4
lunge
pu x 4
plank etc

if she gets 6 then 2 lots of 6 spread out...know what i mean? you'll probably have to put push uos and inv rows on different days if they both need to be like this 9can't rmemeber the program)...you don't get better at something without actually doing it
- have her do chin ups holds at the top position then lower down until her arms are straight for as long as she can...time her out loud...when she can get to about 30secs in 1 go for the whole thing them aybe try some small partial chins ups at the top position and work down
- she should be able to do front squats...maybe just give her a db which is easier to hold in the front position, limit spinal compression where tyou can (back squats) but maybe keep them in depending on her deadlifting wt (is she doing them?? i'd rather her do them then back squats)
- start over a short sistance...if she can't do 50m then she dedfinately won't be able to do 100...3 - 5 x 50m, 30secs rest...the rest is more important than the sets

[timtimtimmah19]

-She's been doing deadlifts, she hates them but I know they're the best thing so they're happening...
-I'll def try that with the front squats, it'd probably work out, I didn't even think about the back
-Here's what the program looks like now, my biggest worry is bicep fatigue on Wednesdays with the inverted rows and negative chin ups back to back at one point

-Monday
-Deadlifts-6 reps
-Pushups-6 reps
-Dumbbell Row-12 reps
-Burpees-20 reps
-Pushups-6 reps
-Planks-max length
-3-4 circuits with 30 second rest between each exercise or set
-Tuesday
-HIIT
-:30 sprint 1:30 jog
-10 sets
-Wednesday
-Chin Up Lowering :30
-Inverse Row-4 rep
-Reverse Lunge-12 rep
-Inverse Row-4 rep
-Dumbbell Shoulder Press-12 rep
-Inverse Row-4 rep
-Side Plank-max time
-3-4 circuits with 30 second rest between each exercise or set
-Thursday
-HIIT
-1 minute at 80% 1.5 minute jog
-6 sets
-15 minute moderate jog (1.5-2 mile goal)
-Friday
-Front Squats-6 reps
-Chest Supported Alternate DB Row-12 reps
-Standing Alternate Cable Chest Press-12 reps
-Waterbury Rows-15 reps
-Swiss Ball Rollouts-20 reps
-3-4 circuits with 30 second rest in between each exercise or set
-Saturday
-5x50m
-30 second rest

Any critique is would really be awesome, I'm thinking maybe switch the waterbury rows into the wed. and the inverse rows to friday possible to fix that situation.

[swanso5]

mon - maybe go push ups, deadlifts, rows, push ups, burpees so she doesn't have to do push ups when she's stuffed after the burpees...for the moment work up in strength so rest what she needs to to get the reps in but not too long

tue - 5min warm up, 1min @ 90%, 2mins @ 60%, 5mins @ 30%, 20mins @ 55%, 3min cool down…week 1 perform the “bold” 3 times, week 2 x 4 times, week 3 x 5 times and week 4 x 6 times

wed - put inverted rows on fri and move chest rows here

thu - same as tue

fri - keep waterbury rows in, they hit legs more anyway

sat - sprints

[timtimtimmah19]

Awesome, thanks! My only question is about the HIIT days, you said to do the "bold" 3x, but nothing showed up as bold on the page, is the bold part the 1 min 2 mins 5 mins?

[swanso5]

agh yes, the bold doesn't come up on here...do the 1on/2off 3 x for week 1, 4 x week 2, 5 x week 3 and 5 x week 4

[timtimtimmah19]

kk, thanks for the clarification and help. This workout seems pretty much as solid as it can be for weight loss