Hi,
I have been training a couple of weeks with my new routines and trying to get in shape for summer. I don’t seem to be gaining any muscle through weight or looks. My main concern is I wanted a nice peachy bum for summer and nice set of arms (as I am quite weak). Please can someone help me with this problem?
I train 4-5 times a week. I aim to do legs 3 times a week and a mixed upper day 2 times a week. I train at 6am for 3/4 days a week and a Sunday afternoon for the other day.
My schedule normally consists of
Monday - upper
Tuesday - legs 1
Wednesday - rest
Thursday - upper
Friday - legs 2
Saturday - rest
Sunday - legs 1 or 2
My routine and weights are as follows:
Leg day 1:
- step ups: 4 sets of 10 reps per leg at 24kg
- squats with kettle bell: 6 sets of 12 at 20kg
- lunges with glute kicks: 5 sets of 10 reps per leg at 20kg with 5 sets of 15 glute kicks per leg
- hip thrusts: 35kg for 5 sets of 12
-
Leg day 2:
- leg press: 52kg for 4 sets of 10-12 reps
- squat: 20kg kettle bell for 6 sets of 12 reps
- hip thrust: 35kg 4 sets of 12 reps
- lunge with glute kicks: 20kg lunges of 5 sets of 10 reps per leg and then 15 glute kicks per leg
- calf press: 79-86kg at 4 sets of 8-12 reps
Mixed upper:
- pectoral Fly: 4 sets of 25
- lat pull down: 25-27.3kg for 4 sets of 10-12 reps
- curls with bar: 12.5kg for 3 sets of 12 reps
- superset curls and tricep pull down (with Rope) on a cable machine: bicep curls at 10.2kg and triceps at 10.2kg for 3 sets of 12 reps each
- tricep pulldown with a Bar: 12.5kg for 3 sets of 10-12 reps
- seat v bar row: 25kg for 3 sets of 10 reps
- captains chair sit up: 6 sets of 12
Please can someone tell me what I am doing wrong? I don’t think it will be my form because I have had someone show me these exercises and teach me and I have also used google. All being that hopefully if I were to do something wrong someone at the gym would tell me I’m doing it wrong.
I am currently 5’5 and only weigh 8 stone 1 and I am 20 years old. My goal by the end of the year is 9 stone and to have a decent amount of change in my body looks and strength
I have been training a couple of weeks with my new routines and trying to get in shape for summer. I don’t seem to be gaining any muscle through weight or looks. My main concern is I wanted a nice peachy bum for summer and nice set of arms (as I am quite weak). Please can someone help me with this problem?
I train 4-5 times a week. I aim to do legs 3 times a week and a mixed upper day 2 times a week. I train at 6am for 3/4 days a week and a Sunday afternoon for the other day.
My schedule normally consists of
Monday - upper
Tuesday - legs 1
Wednesday - rest
Thursday - upper
Friday - legs 2
Saturday - rest
Sunday - legs 1 or 2
My routine and weights are as follows:
Leg day 1:
- step ups: 4 sets of 10 reps per leg at 24kg
- squats with kettle bell: 6 sets of 12 at 20kg
- lunges with glute kicks: 5 sets of 10 reps per leg at 20kg with 5 sets of 15 glute kicks per leg
- hip thrusts: 35kg for 5 sets of 12
-
Leg day 2:
- leg press: 52kg for 4 sets of 10-12 reps
- squat: 20kg kettle bell for 6 sets of 12 reps
- hip thrust: 35kg 4 sets of 12 reps
- lunge with glute kicks: 20kg lunges of 5 sets of 10 reps per leg and then 15 glute kicks per leg
- calf press: 79-86kg at 4 sets of 8-12 reps
Mixed upper:
- pectoral Fly: 4 sets of 25
- lat pull down: 25-27.3kg for 4 sets of 10-12 reps
- curls with bar: 12.5kg for 3 sets of 12 reps
- superset curls and tricep pull down (with Rope) on a cable machine: bicep curls at 10.2kg and triceps at 10.2kg for 3 sets of 12 reps each
- tricep pulldown with a Bar: 12.5kg for 3 sets of 10-12 reps
- seat v bar row: 25kg for 3 sets of 10 reps
- captains chair sit up: 6 sets of 12
Please can someone tell me what I am doing wrong? I don’t think it will be my form because I have had someone show me these exercises and teach me and I have also used google. All being that hopefully if I were to do something wrong someone at the gym would tell me I’m doing it wrong.
I am currently 5’5 and only weigh 8 stone 1 and I am 20 years old. My goal by the end of the year is 9 stone and to have a decent amount of change in my body looks and strength
by ThePigeon10 via Bodybuilding.com Forums - Female Bodybuilding
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