Help with my routine!

[RWN]

BASIC INFO
Female. Skinny.
Age: 21
Weight: 116 lbs
Height: 5'4
Goals: Toning / Building Strength (add some muscle, especially on legs for curves) / Improve Posture / Build an Ass + show some abs

Hello. I just recently joined a gym (its small gym but close) beginning of this month.
I went on Friday and Tuesday this week.

GYM MACHINES AVAILABLE
Cardio stuff - elliptical, treadmill, row thingie, bicycle
Incline Chest Press machine
Leg Press machine (can also do calf exercise)
Ab Crunch machine
Hip Abduction & Adduction machine
Leg Extensions with Lying Leg Curls machine
Lats and rows machine
Captains Chair
Pull up bar
And machines I don't know how to use:
Pulley machine
Multi Hip machine
(FYI: highest free weights is 4 kg)

MY ROUTINE 45-60mins
- Elliptical "Glute" Cardio - 5-8 mins
- I try to do 3x12-15 on each weights machine (except: leg extensions, I usually do leg curls then get tired.. and can't do too much on chest machine i suck so much at it.. I try to do the best i can but its too much for me).
- Then I finish off with 3x15 squats + 4kg hammer curls and tricep curls until my muscle tires.

QUESTIONS & CONCERNS
- So, please rate my routine and help me improve it to cater my goals, I will try and increase weights every week.. I plan on going 2-3 days/week until November 1.
- One of my goals is to learn to do pull ups and push ups. I can't do 1... is it because of poor upper strength?
- Also, I'm scared because I heard some of the machines I was using this week were bad
hip abduction&adduction/ab crunch/leg extensions+lying leg curls
( source; )
- And also, i should feel soreness the next day to know that I will have results soon yes?

Thank you, any help is appreciated.

 

[12rossja]

You need to eat high protein to build muscle, so .7-.8g per lb you weigh, so 80-90g of protein should be fine, for adding size to glutes best exercise is squats, use as much weight as you can, aim for 8-12 reps, that last rep should be impossible, toning isn't a real thing, basically to get toned you need less bodyfat, easiest way is high protein high fat low carb, notice I said high fat, if you stay low fat you may go Atkins, which is very bad for you. And do cardio 3-4x per week

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[12rossja]

Pull ups and pushups take strength, the more you train the stronger you will get, it takes time. Also, skip the an crunch machine, and utilize planks, no weight, just go as long as possible, abs are made in the kitchen, not the gym. Check out bios3training for as much free info as you'll ever need. He's my coach, he knows his stuff.

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