| Author |
Message |
ls0903
Joined: 02 Sep 2008
Posts: 1
|
 Posted: Tue Sep 02, 2008 2:57 am Post subject: 5'3 170 HELP! |
 |
|
| I am looking to lose about 15 pounds and build some muscle in my arms and legs.I am going to be in the gym about 4 times a week I just need a routine! Should I be focusing on cardio, free weights, or weightmachines? |
|
| Back to top |
|
 |
swanso5
Joined: 16 Jan 2006
Posts: 6887
Location: melbourne, australia
|
| Posted: Tue Sep 02, 2008 3:20 am Post subject: |
|
|
| search the waterbury method by chad waterbury |
|
| Back to top |
|
|
La_La_Lady
Joined: 28 Aug 2008
Posts: 13
|
| Posted: Thu Sep 04, 2008 7:10 pm Post subject: Long one: Progressive routine |
|
|
The main reason I come up with theses are because, I cant afford a trainer, and I figure if it is written what is expected of me, than I am more likely to follow through. I really strive to make it through the entire routine no matter how bad hurts.
I know this one that I give you says 5min warm up on the treadmill, but I like to do it on the Stairmaster,
So I am working my legs in different ways.. Oh, and one of the beauties of this web site, and how I found it was
If you dont know a move you can put it in the search bar and ShapeFit will demonstrate it for you!
Let me know what you think?
Week ONE
Monday: Cardio + Toning
5 minute Warm up on treadmill
10 minute Jog on treadmill
5 minute Cool down
3 sets Lat pulldowns
3 sets Bicep curls
3 sets Triceps pushdowns with rope
3 sets Dumbbell front raises
Tuesday:
Off
Wednesday: Cardio + Core
5 minute warm up
10 minute Interval training on tread.
5 minute Cool down
3 sets Crunches on swiss ball
3 sets Plank
3 sets Bent knee hip raises
Thursday:
Off
Friday: Cardio + Lower Body
5 minute Warm up on treadmill
10 minute Jog on treadmill
5 minute Cool down
3 sets Wall squats
3 sets Forward lunges
3 sets Lying Abduction (side leg lifts)
3 sets Lying leg curls
Saturday: 30 minutes Brisk walk
Sunday:
Off
Week TWO
Monday: Cardio + Toning
5 minute Warm up on treadmill
20 minute Jog on treadmill
5 minute Cool down
3 sets Lat pull downs
3 sets Seated chest press machine
3 sets Triceps kickbacks on bench
3 sets Bicep curls on cable machine
3 sets Dumbbell lateral raises
Tuesday:
20 minutes Stationary Bike
Wednesday: Cardio + Core
5 minute warm up
20 minute Interval training on tread.
5 minute Cool down
3 sets Back extension
3 sets Bicycle crunches
3 sets Straight leg raises on floor
Thursday:
Off
Friday: Cardio + Lower Body
5 minute Warm up on treadmill
10 minute Jog on treadmill
5 minute Cool down
3 sets Wall squats with Ball
3 sets Lateral lunges
3 sets Bridges (planks)
3 sets Calf raises with chair or wall
Saturday: 20 minutes Stationary Bike
Sunday
Off
Week THREE
Monday: Cardio
5 minute Warm up on treadmill
20 minute Jog on treadmill
10 minute Stationary Bike
10 minute Elliptical trainer
5 minute Cool down
Tuesday: Toning Upper Body
8 minute Warm up on treadmill
3 sets Lat pull downs
3 sets Seated chest press machine
3 sets Triceps kickbacks on bench
3 sets Bicep curls on cable machine
3 sets Dumbbell lateral raises
10 minute Cool down on treadmill
Wednesday:
Off
Thursday: Cardio
5 minute Warm up on treadmill
20 minute Jog on treadmill
10 minute Stationary Bike
10 minute Elliptical trainer
5 minute Cool down on treadmill
Friday: Toning Lower Body
10 minute Warm up on treadmill
3 sets Squats on Bosu ball
3 sets Dumbbell lunges
3 sets Seated Calf raises with machine
3 sets Kneeling arm and alter. leg kicks
3 sets hamstring flexion with ball
5 minute Cool down on treadmill
Saturday: Core
3 sets Bridges on swiss ball
3 sets Kneeling rollout with ball
3 sets crunches on Swiss ball
3 sets Plank with alternating legs
3 sets Reverse crunches
3 sets Back extensions
Sunday
Off |
|
| Back to top |
|
|
swanso5
Joined: 16 Jan 2006
Posts: 6887
Location: melbourne, australia
|
| Posted: Sat Sep 06, 2008 1:10 am Post subject: |
|
|
| is that a shapefit one? it's not great.... |
|
| Back to top |
|
|
La_La_Lady
Joined: 28 Aug 2008
Posts: 13
|
| Posted: Mon Sep 08, 2008 3:42 pm Post subject: |
|
|
What's not "great" about it.
You can't just say that, and not give a detailed response...
It is a progressive routine, and it includes training the totlal body |
|
| Back to top |
|
|
DianaB
Joined: 05 Jul 2007
Posts: 687
|
| Posted: Mon Sep 08, 2008 9:35 pm Post subject: |
|
|
Is this your first time training with a resistance program?
If so then this 3 week program won't kill you, and will help you to develop the habit of getting in the gym. Do the weights first though, cardio afterwards. You do not want to deplete energy reserves before resistance training, it opens you up to fatigue leading to bad form which could result in injury.
In three weeks, come back and look at a full body workout with multi joint lifts. There is a lot of isolation lifts in that program and for fat loss compounds will serve you better.
The New Rules of Lifting is a great book for beginners, there is a women's version as well, with comprehensive programs. The authors are very reputable and the training makes sense.
See you in 3 weeks. |
|
| Back to top |
|
|
swanso5
Joined: 16 Jan 2006
Posts: 6887
Location: melbourne, australia
|
| Posted: Mon Sep 08, 2008 10:42 pm Post subject: |
|
|
- toning days??? there is no such thing as tone...there is muscle mass with little bodyfat and not many of these exercise provide either
- exercise selection is not great, too many isolation, single joint, light wt exercises...people always under estimate how hard you actually have to work to actually burn fat, not just calories
- i can't quite see the progression either
just my opinion there |
|
| Back to top |
|
|
|
Log in
Register
Search
Profile
