Hey Guys,
So i've been going to the gym for a couple of weeks now and I'm struggling to devise a workout routine for myself and was wondering if anybody would be kind enough to provide any tips or help with some sort of structure to a weekly work out routine (i.e. Monday - abs Tuesdays - Legs etc.) I find myself losing motivation due to not really knowing what I should be doing throughout the week and doubting if what I'm doing will even achieve anything so I thought I'd come and ask for some help.
With the risk of embarrassing myself (lol), so far i've been doing crunches, sit ups, leg raises, russian twists and planks during an ab routines, usually around 15 reps each with 3 sets and using the leg extension, press and curl machines and the hip abductor machine (usually starting with a bearable weight for 12 reps and getting heavier with lesser reps) as well as squatting (not on a smith machine) and deadlifts with the bar, both at around 40kg (I'm pretty weak right now) I have concentrated on perfecting my technique with all of these too. I've been told that a higher weight with lesser reps is better.
My goals are similar to a big percentage of other women's goals, a flat stomach with big thighs and a bigger bum (excuse the irony), but yeah I'm looking to gain mass in my legs and bum and lose fat in the stomach area (I know it's not really possible to do both simultaneously). I am aware of the importance to work out arms/chest/back etc. too. although I'm happy with toning those areas and not gaining too much mass. I've also (obviously) been watching what I eat and am trying to get my daily protein and water intake and have been doing HIIT cardio as a warm up and cool down for 10-15 minutes.
I hope this is enough information.
Thank you for your time :)
So i've been going to the gym for a couple of weeks now and I'm struggling to devise a workout routine for myself and was wondering if anybody would be kind enough to provide any tips or help with some sort of structure to a weekly work out routine (i.e. Monday - abs Tuesdays - Legs etc.) I find myself losing motivation due to not really knowing what I should be doing throughout the week and doubting if what I'm doing will even achieve anything so I thought I'd come and ask for some help.
With the risk of embarrassing myself (lol), so far i've been doing crunches, sit ups, leg raises, russian twists and planks during an ab routines, usually around 15 reps each with 3 sets and using the leg extension, press and curl machines and the hip abductor machine (usually starting with a bearable weight for 12 reps and getting heavier with lesser reps) as well as squatting (not on a smith machine) and deadlifts with the bar, both at around 40kg (I'm pretty weak right now) I have concentrated on perfecting my technique with all of these too. I've been told that a higher weight with lesser reps is better.
My goals are similar to a big percentage of other women's goals, a flat stomach with big thighs and a bigger bum (excuse the irony), but yeah I'm looking to gain mass in my legs and bum and lose fat in the stomach area (I know it's not really possible to do both simultaneously). I am aware of the importance to work out arms/chest/back etc. too. although I'm happy with toning those areas and not gaining too much mass. I've also (obviously) been watching what I eat and am trying to get my daily protein and water intake and have been doing HIIT cardio as a warm up and cool down for 10-15 minutes.
I hope this is enough information.
Thank you for your time :)
by N3SS via Bodybuilding.com Forums - Female Bodybuilding
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