Im new to this site, but have been working out for about a month now. Not seeing much change, but i guess that would take time. Im a 21 year old girl, im about 152cm ( i know...short) and i weigh about 63kg. goal is to tone down, lose weight and be more fit. I mainly want to work on toning arms - NOT building muscle as i already have muscle there, losing weight in thighs-but dont want to work calves too much as i dont think manly calves are feminine, and i want to tone abs. Here is workout plan that i have been using for about a month now, feedback would be great thanks!
oh! and i do 3 sets of 15 reps for all exercies, except the abs where i do 20 of each excercie. Dumbells i use are 3kgs. dont know if thats too much or too little. I start to feel it working half way through second set, but like a good feel, like i have to push myself.MONDAY, WEDNESDAY, FRIDAY
ARMS
- Two arm Hammer curls (biceps)
- Two arm dumbbell curls (biceps)
- Cable Single Arm Extensions (triceps)
- Overhead barbell extension (triceps)
LEGS
- Calves machine (calves) - only on mondays
- Lunges (quads)
- Leg presses (quads)
ABS
- Ab crunches
- Oblique crunches
- Fingers To Toes Abdominal Crunches
- Holding position (a position of a push up, but just remain stationary with tummy and butt tucked in)
(extra workouts: i havent trialed these, just put this together- unsure if its a good idea or not)
MONDAY EXTRA WORKOUT: GLUTES
Butt raises: Lie on your back on a mat on the floor with your legs resting atop an exercise ball (see illustration). Simply raise your pelvis upward to a position creating a straight line from your head to your toes. Hold this position for a two-count, return to the start position and repeat for the desired number of repetitions.
WEDNESDAY EXTRA WORKOUT: ABS
Bent Knee Abdominal Hip Raises: Begin by lying on a mat on your back with your hands at your sides and your knees bent with your feet raised two inches off the floor. Bring your pelvis up and your knees up toward your chest, contracting your abdominals and hold for a two second count. Return to the start position and repeat until failure.
FRIDAY EXTRA WORKOUT: TRAPS
Cable Shrugs: Stand facing a cable pulley machine with your feet about shoulder width apart. Attach a short bar to the low cable pulley. Grasp the short bar with both hands using and overhand grip and allow your arms to hang down completely straight. To execute this movement, simply shrug your shoulders while keeping your arms completely straight. Be sure that you hold your shoulders in the shrug position for a one-count at the top of the movement. Return to the start position and repeat for the desired amount of repetitions.
Also on tuesdays i do a lot of cardio. so thats running and cycling and a bit of rowing. i do about 15 mins on each and i try to do 2 minutes of going full hard out, then one minute of slowly down. Thursdays i play basketball-so thats cardio for the day
Am i on the right track?
