Please help me on my full body workout

C

calcium

0
So here is what I've been doing 3 days a week:

Cruches
Pulse Cruches
Side Crunches
Rows (I think they're called)
Boat

Push Ups
Reverse Push ups (backbend)
Lateral Raises
Barbell Row
Hammer Curls (with palms facing eachother)

Back Extensions
Static Lunges
Squats (I'm really sick of these)

I got most of the exercises from these page:


I can't do the bench press cause I don't have a rack. I took out the deadlift cause I don't want to do it without having someone show me in person. The kickbacks I also eliminated because I was told they were worthless (I replaced them with backbends).

Here is what I've accomplished doing this for over a month:
-My abs are a lot more noticable :)
-My arms look more defined
-I've lost body fat (my goal)
-I've been able to up the reps, the weight and time able to hold a position. Such as: hammer curls, reverse pushups, the ab workouts, backbend, lateral raises and the lunges.

Things that suck:
-Why can't I ever do more pushups? I've sucked at them my whole life. It seems like even though I'm getting stronger at everything my pushup never gets better! My reverse pushup has increased but my regular pushup not at all! What can I do?
-I hate the squats. Here's the thing, I don't know if I should be doing them like the girl in the link I posted. It seems like if I up the weight I can't get down low enough. If I down the weight I'm doing these super high reps that get boring as hell really fast. I just hate this exercise all together. I know there are many different variations on the squat. Is there another one that someone can recommend? I want to do some form of one cause I know they are important.
-The barbell rows I just don't like. I feel it mostly in my arms and I'm not sure if that's right. I pull it up to my chest. Is this an incorrect way to do it?

I mostly do three sets in the 8-10 range. If you need more exact numbers I could post them but I wasn't sure if it was necessary. I am doing all this at home with limited resources (a barbell and dumbbells). Can't buy much right now (like a rack:() But am considering a stability ball.

Other than the above questions I also wanted to know if I'm hitting all of my muscles pretty well? Any other exercises I could add?

~Nicole
 
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calcium said:
So here is what I've been doing 3 days a week:

Cruches
Pulse Cruches
Side Crunches
Rows (I think they're called)
Boat

Push Ups
Reverse Push ups (backbend)
Lateral Raises
Barbell Row
Hammer Curls (with palms facing eachother)

Back Extensions
Static Lunges
Squats (I'm really sick of these)

I got most of the exercises from these page:

~Nicole
Click to expand...

First off i would like to congratulate you on your accomplishments, so congrats ;).

Here are some exercises i would suggest you try and decide rather or not you would like to replace or add in and what not in your routine. Theses are all exercises i did not see in your list.

Shoulders: Clean and Press and/or Dumbbell laterals
Chest: Dumbbell Flys and/or pullovers
Back: Stiff leg dead lift and/or Bent over rows
Arms: Barbell/dumbbell curls and/or lying tricep press
Legs: Calf raises and/or Lunges

All of the above can be done without a rack.

Oh and btw i hate Squats too ;) i despise them i hate every single moment of the movement.
 
Hi there.

PUSHUPS - To do more pushups you need to vary the way you train those muscles. Triceps and Pectorals are the two main bad guys here so start looking for other exercises that work them as well like the bench press, dumb bell fly, etc. I have written an article about it here:

You should also vary the WAY you do the pushups like changing speed, width of your arms, rest inbetween sets, etc. Keep your muscles guessing.

SQUATS - I have written so many posts about squats and alternative legs exercises for women. Women always email me about this. Go here and check them out I think they will help:

ROWS - Upright rows suck! Don't worry about them. They can cause damage to your shoulders.

If you need anymore help let me know.

Rt
 
If you want to do more push ups, or perform more reps of any bodyweight exercise for that matter, you should start training high volume throughout the day. This means that you never should go to failure during a set, but instead do a lot of sets throughout the entire day. Push ups for example, you could do sets of 5-10 push ups, every half hour. While this takes a lot of commitment, it will force your body to become much more efficient at the movement, and will in turn, increase the maximum number of reps you are able to perform. This concept is known as "greasing the grove" and has worked wonders for me for push ups, one handed push ups, pull ups, and pistol squats. Good luck, let me know if oyu have any questions!
 
Hi Nicole,
Awesome job on what you are doing. I used to bust my butt exercising but got no where until I discovered Biomechanics. I learned all about Technique while certifying as a personal Trainer with NASM. I plan to post some videos on to show techniques for most exercises. Feel free to email me with any questions at
 
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