HELP with stength training plan

C

cbolding

0
I have visited the website: exrx.net and I have typed up the strength training exercises for my personal use. The following schedule is what I have come up with, but I REALLY NEED ya'lls opinion.

Monday- Pilates, cardio-(treadmill: walk/jog for 3mi), strength training (chest, shoulders, upper arms, triceps, biceps), abs
Tuesday- Pilates, cardio (same as above), strength training (quads, hamstrings, calves, back), abs
Wednesay- Pilates, cardio
Thursday- (same as Monday)
Friday- (same as Tuesday)
Sat & Sun-off.

I was trying to incorporate the two day split routine. Is it just me, or does it seem like I am doing TOO MUCH strength training on the days that I do strength training?
And....If I split up my stength training among the 4 days that I perform those (only perform each strength training exercise once per week), will it be very effective? I mean, I usually work out the same muscle twice per week and doing it only once per week seems too little.

Thanks for any input! (I am 24 years old, female, weigh 130, want to just trim up & be fit, not necesarily "bulk up")
 
hitting the same muscle 2 times a week is fine.

but you ALWAYS want to work weights before cardio, before pilates. you're trying to fit too much into one day.

'bulking up' is all about diet. if you don't eat enough calories, you simply cannot bulk up. bulking is really the opposite of losing fat...you need excess calories to bulk, or a calorie deficit to shed fat. Plus, you are a woman and thus lack the levels of testosterone needed to bulk up at a fast pace anyways.

I would cut the pilates, except on wednesday, and do your weights first, then cardio on the other days. Cardio of 20 mins, interval style.

I'm assuming your weight routine is an upper body/lower body split?

Avoid machines...use the freeweights. Start with dumbbells and barbells, and learn the exercises first, then worry about more weight. You want to use a weight that makes the exercise feel like work, and shoot for about 8-10 reps right now.
Start slow with a light warm up set and just one working set for a couple weeks, then add another set for weeks 3-4, and if possible a 3rd set after that.
 
Okay, I will do cardio-20 min intervals after my weight routine. And yes, I prefer to use dumbells only anyway so that's good! I have been working out for a long time now (2 yrs -approx) so I am using normally 8 pounds and do about 10-12 reps each, depending on which muscle I'm working though, sometimes I have to go to 5 lbs. So doing one set of triceps, biceps, anterior deltoids, lateral deltoids, and chest was fine for me this morning.

Just because I am curious, why should I not do pilates on Mon, Tues, Thur, Fri? Even with 20 min interval cardio?

I tried my first interval cardio this morning, it was a great workout. But I did it a little different. I did 5 minutes warm-up on treadmill, then 1 min sprinting, 2 min moderate-very fast walking, 1 min sprint, 2 min moderate, (repeat for total of 3 times), then walked and jogged until I reached 3 miles.

And one more question so I can bug ya'll more, On Wednesday I should do pilates AND cardio only or just Pilates? And should I add Pilates to Saturday?

Thanks all! Ya'll are great!
 
I think the pilates plus cardio plus weights is simply too much for the body to handle without going catabolic.

You'd need a protein shake with some simple carbs after 60 mins of training, or you'd be burning muscle tissue for the remainder of your workout.

5lbs? 8lbs? surely you can do a lot more than that for things like dumbbell bench press! or bent over dumbbell rows?
little old ladies do more than that...and I know cuz a gallon of milk weighs 8lbs and my 86 year old grandma can still carry those around the house.

kick up the intensity, as I dont' think you're hitting the weights hard enough to really benefit from them. you should have no troubles using 20lb dumbbells for larger muscle groups, like bench presses, and bent over dumbbell rows, or lunges.
 
Okay, thanks for letting me know pilates and cardio are too much in one day otherwise-that's what I would be doing!! over doing it!
Okay, I will stop being a wimp and up my weights.
 
good. don't fear heavy weights...they won't make you 'all bulky and un-feminine', but they will give you that 'toned' look, once the body fat is reduce a little.
 
Instead of doing pilates that frequently, what about doing crunches and oblique twists (on a stability ball if you have one) Mon and Fri, and for a concentrated workout, keep the Pilates on Wed.

I do roughly this as I do full body strength training (at lunch) Mon, Wed, Fri - and do my abdominals along with my other muscles, but I take Pilates class on Wednesdays (after work) as well and I seem to be doing just fine.
 
Okay thanks for the tips! I am still tweeking my routine!
I HAD a stability ball, yes, the times, but my kitties decided it would be fun to pop them. So I havent gotten another one yet. But I have been doing crunches on the floor and turning to the side. like "side crunches", not sure if thats the proper name. But I am making do with many floor ab exercises for now. Thanks again!
 
Progressive overload is the fundamental key to strength training. If you're not adding weight (or at least adding volume as a means to facilitate adding weight later on), then what you do barely qualifies as maintenance.

It's certainly not serving to create any improvements in your physique.
 
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