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Originally Posted by ditzyd
First I would like to say thank you for replyin to my post I am taking this information and trying to use it to my best ablity! I would like to answer some of the questions you guys have posted so you could get more of a sense of what I am able to work with... I do have experience using freeweights and also machine weights at the gym. The gym I go to offers both types. My diet could improve, I know that but I do try to eat clean as much as possible. There are two pitfalls in my diet, one being I work at my mom's bakery two days a week which is very tempting because my weakness is sweets and another is that my family doesn't take part in my eating habits that is why it is hard to stay on track.. I know it is easy to say buy your own food and cook it yourself which I have tried though it seems sometimes is hard to afford items when living on my student/ part time salery. I also like to say (kinda dont kno how to use the quote system yet but..) what andrew said about weights that girls can do it when I mentioned in my first post like nothing I have down before.. What I want to do is lift good amounts of weight but still mantain lean muscle nothing bulkie.. I think what I will do is read up on the articles that were mentioned thank you.. though i would still like input on a good full body plan that caters to my arms and hips a little more with the use of some good size weights! thank you again for replying and i hope that this gives you a little more information on what im trying to do..
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Don't worry. Getting bulky is harder then girls think and is harder for girls. But you want to add muscle though. It's a better overall health benefit. Plus, all girls want toning. You can only get toned if you have muscle. No muscle, no tone. I see girls at my gym doing 5lb tricep kickbacks and complain about having no tone. Well, you have no tricep? lol.
Here's a decent full bodywork out (use this for 6 workouts):
Dumbbell or Barbell Bench Press
Back Squat
Traditional Deadlift
Standing or Sitting Military Press
Hammer Curls
Tricep Extension (using the pulley machine, use the rope attachment)
You do that for two weeks. You use the rep scheme on monday - 3 x 5 (60 sec rest). Wednesday - 3 x 8 (90 sec rest). Friday - 2 x 15 (120 sec rest). Week 2 you do antagonist sets. So it means this (also note that each workout day you want to mix around the order of exercises):
A1. Dumbbell (DB) or Barbell (BB) Bench Press
A2. Back Squat
B1. Traditional Deadlift
B2. Standing or Sitting Military Press
C1. Hammer Curls
C2. Tricep Extension
Basically, do bench press. Rest 60 seconds then do back squat. Rest 60 seconds then back to bench. You keep doing it until you've performed each 3 times. This gives you more rest. You increase the weight 2.5% each workout. So it's better to go with barbells instead of dumbbells (for now). Don't be scared to make the jump to barbells. My girlfriend is scared senseless and she's not getting the strength gains she needs by only doing dumbbell because its harder to increase weight since they jump by intervals of 5lbs.
Alright continuing on. After you've completed 2 weeks. You are onto week 3 and 4. Now you change everything again. So it would be like this:
Good Mornings
Sumo Deadlift
Incline DB or BB press
Bent Over DB or BB Rows
Skull Crushers
Hammer Curls
But now every set has increased by 1. This is the waterbury total body workout program. That's how it works. I just laid it out for you because its easier to see it then just to read it but make sure you read it. Some of these exercises are intimidating but no worries. Use this site to explain how to do it all:
http://www.bodybuilding.com/fun/exercises.htm
Shows pictures and stuff. Awesome thing. So mine was just a template but the general rule of thumb for waterburys TBT workout is 4 compound 2 isolation. Good luck and have fun
DitzyD needs help!
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