fattytophatty
TID Lady Member
- Dec 26, 2014
- 98
- 29
Just started a new schedule since I am now working part time and wanted to step it up a notch to hit my goal weight. What do you guys think?? Some background: I lost 40 lbs over the last couple of years by changing my diet and doing cardio. I started lifting a little bit a couple years ago at a CF style gym but stopped to cycle more. Weight started creeping up again and I began lifting for reals (haha) on 9/1/14 since I've always been interested in doing it but scared. Currently lift six days a week.
Monday:
AM Cardio 30 minutes on treadmill, 4.0 incline, speed 3.5
PM Chest, Arms, Abs
DB Flys or Pec Deck Flys: 3 x 15 - Jump rope for 45 seconds between sets
Incline Bench Press: 3 x 15 - Jump rope for 45 seconds between sets
Flat Bench Press: 3 x 15 - 15 Ab crunches between sets
EZ Bar Curl: 3 x 20 - 30-45 second planks between sets
DB Curls: 3 x 20 - 15 leg lifts between sets
Straight Bar Pushdown: 3 x 20 - 20 roman twists between sets
DB Overhead Extension: 3 x 20 - 20 roman twists between sets
Tuesday:
AM Cardio - Exercise class (tae-bo, body combat, etc)
Wednesday:
AM Cardio - Bike 30 minutes
PM Legs
Leg Press: 4 sets of 15 reps - 20 jump squats between sets
Squats: 4 x 20 - 30 second wall sits between sets
Lunges: 4 x 20 (10 each leg) - 20 step ups between sets (10 each leg)
Leg Curls: 4 x 15 - jump rope 45 seconds between sets
Stiff Leg Deadlifts: 4 x 15 - 20 high knees (10 each leg) between sets
Glute Bridges: 4 x 15 - 20 jump squats between sets
Stretch
Thursday:
AM Off
PM Back, Shoulders, Abs
Lat Pulldowns: 3 sets of 15 - 20 jumping jacks in between sets
Seated Cable Row: 3 sets of 15 - 15 ab crunches in between sets
Deadlift: 5 sets of 10 reps - Rest between sets
DB Overhead Press: 3 sets of 20 reps - 20 sets of jump squats between sets
DB Laterals: 3 sets of 20 reps - 15 bicycles in between sets
DB Front Raises: 3 sets of 20 reps - 15 leg raises in between sets
Friday:
AM Cardio - Exercise class ( tae-bo, jujitsu, etc)
PM Chest, Arms, Abs
Machine Press: 4 x 15 - 20 crunches in between sets
DB Flat Press: 3 x 15 - 30-45 second planks in between sets
Machine Fly: 3 x 15 - 20 roman twists in between sets
Barbell Curls: 3 x 20 - jump rope 45 seconds in between sets
21s: 3x - 20 high knees (10 each leg) in between sets
Rope Pushdowns: 3 x 20 - 20 jump squats in between sets
Skull Crushers: 3 x 20 - Stretch
Saturday:
AM Cardio - Exercise class ( yoga, pilates, etc.)
PM- Treadmill 30 minutes, inclined 4.0, speed 3.5
Sunday:
AM Off or Legs
PM Legs or Off
Leg Extensions: 4 x 25
Leg Curls: 4 x 25
Bodyweight Lunges: 3 x 60 lunges (30 each leg) - 30-45 second wall sits in between sets
Exercise Ball Squats: 5 x 15 - 30 step ups (15 each leg) between sets
Glute Kickbacks (Jane Fondas): 5 sets of 15 kickbacks each leg - 20 ab crunches in between sets
Kettlebell Sumo Squats: 5 sets of 20 squats (squeeze your glutes at the top of each rep) - 30-45 second planks in between sets.
Sorry for the length!
Monday:
AM Cardio 30 minutes on treadmill, 4.0 incline, speed 3.5
PM Chest, Arms, Abs
DB Flys or Pec Deck Flys: 3 x 15 - Jump rope for 45 seconds between sets
Incline Bench Press: 3 x 15 - Jump rope for 45 seconds between sets
Flat Bench Press: 3 x 15 - 15 Ab crunches between sets
EZ Bar Curl: 3 x 20 - 30-45 second planks between sets
DB Curls: 3 x 20 - 15 leg lifts between sets
Straight Bar Pushdown: 3 x 20 - 20 roman twists between sets
DB Overhead Extension: 3 x 20 - 20 roman twists between sets
Tuesday:
AM Cardio - Exercise class (tae-bo, body combat, etc)
Wednesday:
AM Cardio - Bike 30 minutes
PM Legs
Leg Press: 4 sets of 15 reps - 20 jump squats between sets
Squats: 4 x 20 - 30 second wall sits between sets
Lunges: 4 x 20 (10 each leg) - 20 step ups between sets (10 each leg)
Leg Curls: 4 x 15 - jump rope 45 seconds between sets
Stiff Leg Deadlifts: 4 x 15 - 20 high knees (10 each leg) between sets
Glute Bridges: 4 x 15 - 20 jump squats between sets
Stretch
Thursday:
AM Off
PM Back, Shoulders, Abs
Lat Pulldowns: 3 sets of 15 - 20 jumping jacks in between sets
Seated Cable Row: 3 sets of 15 - 15 ab crunches in between sets
Deadlift: 5 sets of 10 reps - Rest between sets
DB Overhead Press: 3 sets of 20 reps - 20 sets of jump squats between sets
DB Laterals: 3 sets of 20 reps - 15 bicycles in between sets
DB Front Raises: 3 sets of 20 reps - 15 leg raises in between sets
Friday:
AM Cardio - Exercise class ( tae-bo, jujitsu, etc)
PM Chest, Arms, Abs
Machine Press: 4 x 15 - 20 crunches in between sets
DB Flat Press: 3 x 15 - 30-45 second planks in between sets
Machine Fly: 3 x 15 - 20 roman twists in between sets
Barbell Curls: 3 x 20 - jump rope 45 seconds in between sets
21s: 3x - 20 high knees (10 each leg) in between sets
Rope Pushdowns: 3 x 20 - 20 jump squats in between sets
Skull Crushers: 3 x 20 - Stretch
Saturday:
AM Cardio - Exercise class ( yoga, pilates, etc.)
PM- Treadmill 30 minutes, inclined 4.0, speed 3.5
Sunday:
AM Off or Legs
PM Legs or Off
Leg Extensions: 4 x 25
Leg Curls: 4 x 25
Bodyweight Lunges: 3 x 60 lunges (30 each leg) - 30-45 second wall sits in between sets
Exercise Ball Squats: 5 x 15 - 30 step ups (15 each leg) between sets
Glute Kickbacks (Jane Fondas): 5 sets of 15 kickbacks each leg - 20 ab crunches in between sets
Kettlebell Sumo Squats: 5 sets of 20 squats (squeeze your glutes at the top of each rep) - 30-45 second planks in between sets.
Sorry for the length!