Wednesday, 30 October 2013

Workout Wednesday.... New plan

So having become a little obsessed with the gym, I've decided to stop winging it and actually follow a plan. I think I know what I'm doing in most areas now, I just need to get more organised and split my workouts evenly to distribute my time and muscle exhaustion!

I found a sample female weight-lifting workout plan online and I've tailored it to my abilities and schedule. I never - never ever ever - thought I would find myself in the gym 6 days a week but apparently it's happening. I'm not going to be super strict on myself as I think I'd be setting myself up for failure and disappointment if I didn't manage to stick to an impossible routine.

I'm allowing myself a day off here and there, for socialising or just plain laziness but I'm going to try and keep to it as much as possible. As we all know, dedication and determination equals results!

Below is my new workout plan. I'm going to follow it for the next 4 weeks (in theory) and then spice it up after that so my body doesn't get too used to it all and plateau. I'm aiming to be using higher weights by the end of week 4 than I currently am too, which will be a nice challenge to myself!

I'll be starting each weights session off with a little cardio too (even though I utterly despise it). It'll be simple HIIT on the bike or crosstrainer, for around 15-20 minutes. Hopefully this will get the fat burning started and will get my body nice and warm to lift heavy!

I'm aiming to blog each Wednesday about my week's workouts and how it's all going. This scares the life out of me but I'll also be making a note of whether I'm up or down any kgs / lbs / inches and keeping track of my bodyfat percentage. I'm hoping that having it all written down in a public domain will make me more determined to improve on it all!

Monday – Upper Body A
All 3 X 8-12
Bench Press
Bent over row
Dumbbell shoulder press
Lying tricep extension
Barbell or dumbbell bicep curl

Tuesday – Yoga

Wednesday – Lower Body A
All 3 X 8-12
Stiff leg dead lift
Leg extension
Leg curl
Standing Calf Raise
Abs – All 3 X 15
Lying leg raise
Swiss ball crunch

Thursday – Upper Body B
All 3 X 8-12
Tricep Dips
Lat pull downs
Dumbbell rotor raises
Tricep cable pressdown
Cable curl

Friday – Lower Body B
All 3 X 8-12
Leg press
Seated calf raise machine
Dumbbell shrugs
Abs – All 3 X 15
Incline crunch
Back extension (superman)

Saturday – Yoga
Sunday – Rest!

1 comment:

  1. Holly! you have a blog! Your exercise/weights regime looks pretty insane - i'm v.pressed. I'm lucky if I go to the gym three times a week :)