Program Design

[FitnFeisty]

Hi Ladies!
I've had a trainer for the past 4 months but due to financial reasons and a big move coming up, need to stop training with her for a bit. But I know I can't go back to not having the structure she provided so I've designed a program of my own and need it critqued by you knowledgeable gals. Please tell me what you think! I'm an experienced exerciser, 6 ft tall, weight 165, 21% bodyfat.

Goals:
*Bigger shoulders
*Leaner hips/thighs, tighter booty
*Fat loss

Monday

Shoulders & Cardio:
Dumbbell front raises 1x10, 2x8
Arnold Press 4x10
Reverse Pec Deck Flyes 3x8
Seated dumbbell side raise 4x10
30 min steady state cardio

Tuesday

Legs:
Weighted plyometric lunges 4x20 each leg, no rest in between
Hack squats 3x12
Single hamstring curls 3x8
Calf raises 2x12, 1x10

Wednesday

Cardio/Abs:
20 min HIIT
30 min Abs class


Thursday
Bi’s/Tri’s:
Tri’s:
Rotating one arm kickbacks 3x10
Skullcrushers 3x10
??? (Only caveat: Can’t do bench dips b/c it aggravates a muscle I injured in a car accident)

Bi’s:
Concentration curls 3x8
2 more, here, I am stuck for ideas

Friday:
Cardio:
30 min intervals, 10 min steady state to finish

Saturday:
Back/Chest:
Back:
Assisted pull ups 4x10
Reverse grip upright cable row 3x10
Straight arm pull down 4x10

Chest:
Dumbbell pullover 3x10
Bench press 2x10, 2x8
Flyes 3x10

Sunday
Rest

I know clean eating is important and of course, am working on my diet. I just want to make sure I'm not overtraining but getting the most out of my workouts. Thanks in advance for any info you can offer me!!

[Aurora]

Bigger delts = fewer reps + heavy lifting.

I do smith press to start 6 reps. 3 sets.
Then either dumbell or machine press. also 6 and 3.
Then seated side laterals (or) cable side laterals. 6 & 3
Then db front raises (or) straight bar front raises leaning on a slight angle, usually bench proped up or the preacher curl bench or something.
Then finish with rear raises, bent over, REAL heavy. Everything 6 & 3.

For chest I start out with the heavy compounds (bench)
And back I start out with pullups with extra weight on the belt.

I think those things help the shoulders too.

For what its worth...

[Helene]

Bigger delts = fewer reps + heavy lifting.

I also say drop the arnold press and do regular shoulder press. Arnold presses are not good for the rotator cuff and forces you to use lighter weights than if you would just do regular presses since you have to do that rotation thing. And shoulders respond well to heavy weights. Regular shoulder press.

[Helene]

Hi Ladies!
I've had a trainer for the past 4 months but due to financial reasons and a big move coming up, need to stop training with her for a bit. But I know I can't go back to not having the structure she provided so I've designed a program of my own and need it critqued by you knowledgeable gals. Please tell me what you think! I'm an experienced exerciser, 6 ft tall, weight 165, 21% bodyfat.

Goals:
*Bigger shoulders
*Leaner hips/thighs, tighter booty
*Fat loss

Monday

Shoulders & Cardio:
Dumbbell front raises 1x10, 2x8
Arnold Press 4x10
Reverse Pec Deck Flyes 3x8
Seated dumbbell side raise 4x10
30 min steady state cardio

Tuesday

Legs:
Weighted plyometric lunges 4x20 each leg, no rest in between
Hack squats 3x12
Single hamstring curls 3x8
Calf raises 2x12, 1x10

Wednesday

Cardio/Abs:
20 min HIIT
30 min Abs class


Thursday
Bi’s/Tri’s:
Tri’s:
Rotating one arm kickbacks 3x10
Skullcrushers 3x10
??? (Only caveat: Can’t do bench dips b/c it aggravates a muscle I injured in a car accident)

Bi’s:
Concentration curls 3x8
2 more, here, I am stuck for ideas

Friday:
Cardio:
30 min intervals, 10 min steady state to finish

Saturday:
Back/Chest:
Back:
Assisted pull ups 4x10
Reverse grip upright cable row 3x10
Straight arm pull down 4x10

Chest:
Dumbbell pullover 3x10
Bench press 2x10, 2x8
Flyes 3x10

Sunday
Rest

I know clean eating is important and of course, am working on my diet. I just want to make sure I'm not overtraining but getting the most out of my workouts. Thanks in advance for any info you can offer me!!

Here are more suggestions:

You want a tighter booty?

Legs - Heavy, 6-8 reps
BB squats
Walking lunges holding heaviest dumbell's in each hand
Romanian deadlifts

Triceps
Dips
Skullcrushers

Biceps
BB curls
DB incline curls (sit on a bench at 5 and curl)

Back
Pullups
1 arm DB rows (put arm and knee on bench and row)
Deadlifts (conventional)
*Drop upright row, not good for rotator cuff.


Chest
I would drop pullovers and replace with incline bench press
Are you doing DB or BB bench press now? Do one of each and one incline and one flat

Just lift heavier, you'll see it's better. Stay between 6-8 reps, 3-4 sets.

[imperfectly_lou]

Great advice Helene. I agree 100%

[FitnFeisty]

Wow, thanks for the advice ladies!! I will take this all in and tweak things as necessary.