Thoughts on my lifting routine? (girl)

[abswillfollow]

I just started lifting


Monday: Chest/ Triceps + 30 min cardio

Incline Dumbbell Press 3 sets x 10-12 reps

Dumbbell bench press 3 sets x 10-12 reps
tricep extensions 3 sets x 10 - 12 reps
Tricep Dumbbell Kickback 3 x 10 -12 reps
Skullcrushers 3 sets x 10 - 12 reps



Tuesday: Back/ Biceps + 30 min cardio
Lat Pull Downs 3 sets of 8-10
One arm dumbbell row: 3 sets of 12, 10, 8 reps

· hammer curls 3 sets x 10 - 12 reps
· dumbbell curls 3 sets x 10 - 12 reps
standing barbells curls 4 sets x 10 - 12 reps


Wednesday: Legs + 30 min cardio
Squats: 4 sets of 8-10
Deadlifts: 3 sets of 8-10
Lunges: 3 sets of 8-10
Leg extensions 3 sets of 8-10
Leg curls 3 sets of 8-10
Seated calf raises: 3 sets of 15, 15, 15 reps

Thursday: Shoulders + 30 min cardio
Barbell Rear Delt Row 4 sets of 10-12
Alternating Front Raise 3 sets of 10-12
Dumbbell Lateral Raise 3 sets of 10-12


Friday: 30 min cardio

Saturday: 1 hour cardio

Sunday: Rest

[BEEvon]

What are your goals? To me, it looks like not enough compound lifts especially for upper body. Too much accessory work. For example: 3 separate tricep specific exercises are not necessary. Why not look into a program that is proven to net results? Do some searching around and choose a plan based on your goals. You'll get there!

[thepowerwithin]

Yeah, not so good. Find a proven routine to follow. If you're trying to build muscle, 3 hours of cardio/wk may be detrimental.

[oregonchick76]

squat, deadlift, bench press, overhead press, chin ups, lat pulldowns. 5x5, as heavy as you can.
Eat enough calories, eat enough protein, rest enough.
That is all.

[erinlee01]

What are your goals? To me, it looks like not enough compound lifts especially for upper body. Too much accessory work. For example: 3 separate tricep specific exercises are not necessary. Why not look into a program that is proven to net results? Do some searching around and choose a plan based on your goals. You'll get there!

Agreed. You're doing more for your arms than for your back or chest. Tris and bis are small muscles and need less work. Definitely would look into a proven program.

[Ang123]

Agreed. You're doing more for your arms than for your back or chest. Tris and bis are small muscles and need less work. Definitely would look into a proven program.

I would add decline chest press. Also you are doing nothing for the low back and nothing for abs. Something that has helped me after a friend who is former Army trainer convinced me to try this chest/tri's, back/bi's, shoulder/legs with a little ab work each day. Working out 5X a week you end up working out some parts twice a week as you cycle through the routine. I have added so much muscle growth just in one month of doing this.

[Partyrocking]

If you just started, I would suggest doing either a 3 day full body routine or a 4 day upper/lower split. No reason to train muscle groups once a week at this point.

[kimm4]

I have added so much muscle growth just in one month of doing this.

Wow, too bad it doesn't work like this at all...