Hi, guys. Not used to posting on ANY website, much less this one so please be patient with me. I'm on a workout plan my former football player nephew sent my teenage son. I know, I know, but I didn't have one for myself, so what the heck. Here it is:
Mon: Chest
bench press- 2x12, 2x10, 1x8
dumbbell incline- 3x10
cable fly-3x10 (adjust height-low,med,hi)
pushup 50
Triceps
Cable pressdown-3x10
dumbbell overhead 3x10
dips-2x15
Tues: Legs
leg press- 2x12,2x10,2x8
leg curls- 3x10
leg extension- 3x10
hip adductor/abductor 3x10 ea.
Wed.Back
Lat pull-3x12
lawnmower-3x10
pullups 3x as many as you can do
t-bar-3x8
Biceps
seated incline curls-3x10
hammer curls-3x10
(rotate with)
preacher curls-3x10
cable curls-3x10
Thurs. Shoulders
seated military press-3x10
straight fly/side fly/standing- 3x10
rear delt machine-3x10
standing military press-3x10
pushups 50
Yes, I turned into a moose in about two weeks, so, I modified it. Changed days to Tues-Thurs/Sat-Sun.
Trying to incorporate lower bod into three days week instead of one. Right now, its
Tues. Back/Biceps/ Lower Body.
Do Pullups on machine that helps you, don't have t-bar, but do the rest.
Biceps: all but preacher curls, because dorky men in gym gawk too much at me-good ole middle aged macho mom
All lower body exercises.
Thurs-Shoulders/Lower body.
Don't know what standing fly is since I'm already standing for other two (?) Do pitiful girl pushups-50. Can only do 15 or 20 at a time. Do all other shoulder stuff.
All lower body exercises.
Saturday-Chest/Triceps
just do middle cable fly 3x10, but do all other chest exercises-50 girl pushups again
Triceps- all. (Dips on same machine that helps you with pullups)
Sunday- Lower Body
Situps- thru out week every other day or at least three x week
Did this make ANY sense? I'm trying to lift some pretty heavy weights (for me, at least) cause I really do want to build strength, too. Except on lower body where I do many more reps with not so high weights (leg extension 50lbs). Oh, BTW, our leg press is pitiful and doesn't seem to be helping my globby gluts.
Can do the sitting-up-straight machine for hamstrings, but not the one where you lie down and curl up legs-sciatic issues with that thing.
I've been on this plan for about a month and can feel a huge difference- moreso- upper body. Just began the 3x week for lower body routine, so hoping that'll help. Maybe I should do squats or lunges at home before going to gym- feel a bit butch doing those up there with all the guys.
Okay, please don't yell at me for babbling. Just thought you needed all info before giving opinions.
I have always loved lifting weights and hated the treadmill (know I must incorporate it or something soon), but have been lazy a lot over these many years raising wildebeasts (boys). Thanks so much for your help. I know I shouldn't be on a bodybuilder website, but who better to give advice than y'all?
Oh, I need to lose about 7 or 8 holiday lbs. so I use that whey protein powder: 110 cals per 23 g protein. Not unspeakably hideous tasting so I try to remember to drink that right after a workout. I eat pretty well- no sugar,rice,pasta,bread,potatoes- you know the drill. Eat a little oatmeal, chicken, tuna, vegetables and mega-salads. Am 5'6" 129 lbs.
I'm afraid creatine will make me gain more weight, so am hesitant about its use. I sure would like to have a bit more energy, though. Weight lifting tires me out, but I go at the end of the day (after school, making the kid go with me),so maybe that's it. I'm grateful for any feedback...unless you call me "Man-Mom" like my son.
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