Advice need for 26F - back at it

[Ashleebanks1995]

Hi! Advice needed:
I’ve not trained for a while now and I’ve not been eating the greatest. I’ve recently put together a training plan and calculated my calories. Just wanted some thoughts on anything I can do better:
Stats:
26-year-old female
5ft 7
74kg

Calories 1680-1740
Protein – 110g-130g (I’m focusing more on Protein intake and calories as I don’t want to over complicate things)
Training: 2 leg days (1 glutes/hamstring,1 Quads) 2 back and shoulders, also performing 3-4 20 minutes LISS cardio per week and steps 10,000-12,000 per day.

Quads and Calves
Bulgarian Spilt Squat 8 reps each leg 3 sets
Leg Extension 12 reps 4 sets
Narrow stance Leg Press 12 reps 4 sets
Leg Press 12 reps 4 sets
Calf raises 12 reps 4 sets
Walking Lunge 20 reps Superset BW squat 15 reps 2 set

Back and Shoulders -
Bent over row 8-10 reps 4 sets
Seated Dumbbell Shoulder press 10,8,6 reps 3 sets
Lateral pull down 10-15 reps 3 sets
Single to both lateral raise 10 each arm, drop weight 10 with both arms 3 sets
Cable rear delt fly 12 reps 3 sets
1a. Cable Single arm pull down
1b. Cable Leaning lateral raise 15 reps 2 sets

Glutes and Hammies
Hip Abductors 15 reps each 3 sets
RDLs Superset W/ DB Sumo Squat 10-12 4 sets
Hamstring curl 15 reps each 3 sets
Barbell glute raises 6 full ROM / 6 short ROM – 6sec hold 3 sets

[xsquid99]

You didn't really state your goals, but based on your program I see a lot of issues with imbalances. Skipping entire muscle groups (chest for instance) is never in anyone's best interest, it leads to muscle imbalances and can result in both posture and even possible injury/mobility issues.

Secondly, having extremely high volume days with focus on just one muscle (quads for instance) often times will force you to lower the weight in order to complete all the volume (which is counter-productive). Additionally, studies have shown that hitting muscle groups more frequently per week (at least 2x) can be more beneficial. You may want to consider moving 1-2 exercises on your quad day into your glute day and vice versa, creating essentially two separate lower body-days where you hit everything, vice having it split up like you do currently into quads/calves and glutes/hammys.

Maybe set it up like this:

Lower body Day 1 - 2-3 quad exercises, 1 hamstring exercise, 2 glute, 1 calf
Lower body Day 2 - 2-3 quad movements, 2 hamstring movements, 1 glute, 1 calf

[Ashleebanks1995]

You didn't really state your goals, but based on your program I see a lot of issues with imbalances. Skipping entire muscle groups (chest for instance) is never in anyone's best interest, it leads to muscle imbalances and can result in both posture and even possible injury/mobility issues.

Secondly, having extremely high volume days with focus on just one muscle (quads for instance) often times will force you to lower the weight in order to complete all the volume (which is counter-productive). Additionally, studies have shown that hitting muscle groups more frequently per week (at least 2x) can be more beneficial. You may want to consider moving 1-2 exercises on your quad day into your glute day and vice versa, creating essentially two separate lower body-days where you hit everything, vice having it split up like you do currently into quads/calves and glutes/hammys.

Maybe set it up like this:

Lower body Day 1 - 2-3 quad exercises, 1 hamstring exercise, 2 glute, 1 calf
Lower body Day 2 - 2-3 quad movements, 2 hamstring movements, 1 glute, 1 calf

Hi, sorry I just realised I did - my primary goal at this point is fat loss.

And ok I understand what you mean. I do have a leg day which hits all the muscle but i something don’t have time to fit a 5th workout in. But I will have a look at my plan and see what I can move around.

Thank you for your advice, much appreciated