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Does this workout look ok for a newbie?

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Does this workout look ok for a newbie? - 6/8/2005 1:03:56 PM

Sportymommy

Posts: 8
Joined: 6/8/2005
Status: offline

Hi everyone Smile

I am new here and I wanted to get your "opinons" on the best workout for me as a beginner.

Here is a bit about me and then a bit about what I am currently doing:

I am 29 years old and a new mom. I was on bedrest for most of my pregnancy and then gave birth in Jan via emergency c-section 2 months before my due date. I have just now got my life settled down to start working out with my very tiny 4 month old.

I have always been I guess what you could call "skinny fat". I have never really been toned, but never been really fat as I have always played tons of sports including tennis, co-ed flag football, and softball. Now that I have been pregnant and gave birth I have defnately gained weight and need some help toning it up.

Currently my body fat is 33%. My "ideal" body fat is 12-15% as I am a very short person. My height is 4 feet 11 inches tall and right now I weigh 149lbs. Smile

I have not really been in the gym so I just started on monday and I am trying to learn all I can. Here is what I am currently doing as I found this on the internet and thought I would give it a try:

Monday - Full body weight workout which includes the following:

Seated Cable rows: 17 reps with 15 lbs
Close Grip Pull Downs Front: 17 reps with 20 lbs
Vertical Chest Press: 17 reps with 20 lbs
Dumbell Flyes: 17 reps with 5 lbs in each hand
Pronated Triceps Push Down V-Bar: 17 Reps with 30lbs
Dumbbell Standing Curl: 17 reps with 5lbs in each hand
Leg Press: 17 reps with 80 lbs
Lying Leg Curls: 17 reps with 20lbs
Standing Calf Raises: 17 reps with 20lbs
Dumbbell Side Lateral Raises: 17 reps with 5 lbs in each hand
**Abs were just standard crunches

Tuesday:
1 hour of cardio of HIIT on Treadmill

Wednesday - Full body workout which inludes the following:

Seated Cable Rows - 15 Reps with 20lbs
Close Grip Pull Down Front - 10 Reps with 30lbs
Close Grip Pull Down Front - 15 reps with 50lbs
Vertical Chest Press - 10 reps with 20lbs
Veritical Chest Press - 15 reps with 40 lbs
Dumbbell Flyes - 15 reps with 8 lbs in each hand
Triceps Push Down V-bar - 10 reps with 30lbs
Triceps Push Down V-Bar - 12 reps with 50lbs
Dumbbell Standing Curls - 15 reps with 8lbs in each hand
Leg Press - 10 reps with 60 lbs
Leg Press - 15 reps with 95 lbs
Lying Leg Curls - 10 reps with 25lbs
Lying Leg Curls - 12 reps with 40 lbs
Standing Calf Raises - 15 reps with 25 lbs
Dumbbell Side Lateral Raises - 15 reps with 5 lbs in each hand
**Abs were 35 standard crunches

Thursday: 1 hour HIIT on Treadmill

Friday: More of Wednesday

Saturday: Off
Sunday: 1 hour of HIIT on Treadmill

Ok so my goal is to lose bodyfat and to reach down to between 12-15%. I am not sure if the program I am doing is what I should be doing or if I should be doing something else. I had found this program while just searching articiles on the internet and now can not even find the site I got it off of. Anyways, can you give me advise on my workout and what you feel I should change if anything ect?

I am very committed to exercise and working out to get my body back. I want to set an example not only for my son, my husband, but for family and friends as well. My diet is very strict having 4 complex carbs a day along with healthy protiens and lots of water. I am currently nursing my son so I do have to add 2 carbs a day to my meals while exercising so I eat a little more calories than most.

Anyways any comments?

Oh and one more thing..I am VERY sore...from my workouts..any suggestions to help with soreness?

Traci

_____________________________

**I will either be RIPPED or DEAD by my 30th Birthday of Oct 5th !**

Post #: 1

RE: Does this workout look ok for a newbie? - 6/8/2005 1:48:39 PM

Weapon X

Posts: 886
Joined: 6/16/2004
Status: offline

Hi Traci,

Check out this link http://www.discussbodybuilding.com/Weightlifting_newcomer%25%25but_I_gotta_start_somewhere%25/m_49142/tm.htm Here is the routine from that link, but you can read more about it there...

quote:

Thighs - Barbell Squats - 3x10
Hamstrings - Leg Curls - 3x10
Chest - Bench Presses - 3x10
Back - Barbell Rows - 3x10
Shoulders - Military Presses - 3x10
Biceps - Barbell Curls - 3x10
Triceps - Lying Triceps Extensions - 3x10
Abs - 3x20
Calves - Standing Calf Raises - 3x10

DURATION: approxamately 50 minutes

*Concentrate on using strict style for each rep
*Use a weight with which 10 reps is just possible, rather than going to falure
*Rest between each set until you are fully capable of completing the next set. The time period should fall between 60-90 seconds.
*Listen to what your body is telling you in regard to the suitability of each exercise.

Could be performed M, W, F. It's really, really solid advice to anyone who is debating starting out and is confused with what the best program is... a breaking in program is a great way to learn your form and to learn the muscle function. After you feel confident with your form and your knowledge of the correct muscle groups, then it's time to move on to a more balanced split program... this is probably similar to what a trainer at a gym would put someone on who has never stepped foot in gym. Hope this helps someone out there....

Your current workout looks a lot like this one actually, but getting really, really familair with the "big movements" will benifit you a lot more. Taking the time to master these basic movements in the beginning will speed everything up much more.

I introduced a lot of these basic free weight movements to my girlfriend who is around the same size as you and it was akward at first being the only girl in the gym kind of doing hard core basic movements, but that all went away when she started seeing improvements. Hope some of that helps, read into that link if you can... it kind of explains the reasoning and all that, male or female... these are the movements that have stood the test of time and would be great for someone to master these early on.

(in reply to Sportymommy)

Post #: 2