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New Training Schedule

fattytophatty

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!
 
5.0

5.0

VIP Member
Nov 3, 2012
5,245
1,696
Congratulations on the huge weight loss and your new found love of the iron! That is a very detailed layout, nice. How much cycling do you currently doand how much would you do in the past, daily/weekly amounts?
 
fattytophatty

fattytophatty

TID Lady Member
Dec 26, 2014
98
29
Congratulations on the huge weight loss and your new found love of the iron! That is a very detailed layout, nice. How much cycling do you currently doand how much would you do in the past, daily/weekly amounts?

Thanks so much!! So I ran a marathon in 2013 and cycled in the past usually 3 times a week for a total weekly mileage of 75 on the road and maybe 8 miles a week on the mtn bike. Since I started lifting my cycling dropped off, but I'm getting back into. I'm probably going to sub the treadmill work for cycling. I hate indoor cardio. If I can ride outside in the winter I will.
 
jhotsauce7

jhotsauce7

TID Board Of Directors
Jan 18, 2011
2,805
684
Looks like you have a solid plan set... Tid is a great place to stay motivated and keep yourself accountable for your goals!
 
fattytophatty

fattytophatty

TID Lady Member
Dec 26, 2014
98
29
Thanks everyone! It's been really hard so far this week but I'm doing it. It isn't supposed to be easy right? :)
 
5.0

5.0

VIP Member
Nov 3, 2012
5,245
1,696
Thanks so much!! So I ran a marathon in 2013 and cycled in the past usually 3 times a week for a total weekly mileage of 75 on the road and maybe 8 miles a week on the mtn bike. Since I started lifting my cycling dropped off, but I'm getting back into. I'm probably going to sub the treadmill work for cycling. I hate indoor cardio. If I can ride outside in the winter I will.

That's great! I love biking too and log 60-100 miles/wk in the nicer months here
 
fattytophatty

fattytophatty

TID Lady Member
Dec 26, 2014
98
29
That's great! I love biking too and log 60-100 miles/wk in the nicer months here

Awesome!! I was able to ride today and it was nice. A couple of icy sections to rattle my attention, but not bad. Now if I could stay away from those chips I would be in great shape in no time!
 
Fork-Lift

Fork-Lift

MuscleHead
Jan 8, 2015
299
38
I like it!
Im changing up my training and dieting as well to try and step it up to the next level
 
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