Hi all,
I'm still relatively new to the gym. I'm 5'7, 122lb, wanting to gain some curves. A PT at my gym pulled together the following program for me. I literally feel like I am dying at the end of it...it's tough! I know this is because I need to build my strength and fitness. But I wondered if it may be too complex. Please can you give me your opinions. (PS I am not training with the PT, he kindly offered to pull together the program for me to do alone):
Training days - 3 times a week
Workout 1:
Deadlift (using trap bar) - 6x4
Superset - DB chest press/Skull crusher - 10x3 (both)
Superset - Wide grip lat pull down/close grip upright bb row - 12x3 (both)
Superset - Seated DB press/Reverse flys - 8x4 (both)
Superset - High row machine/BB or DB Bicep curls - 10x3 (both)
Superset - DB walking lunges/DB calf raises - 20x2 (both)
Superset - BB Good Mornings/BB Squat & press - 12x2 (both)
Workout 2:
Hack squat machine - 8x4
Romanian deadlift - 12x3
Superset: Incline DB press/Incline fly - 10x3 (both)
Supserset: Low row cable/wide grip upright BB row - 12x3 (both)
Superset: V car lat pull down/DB hammer curl - 10x3 (both)
Superset: Standing military press/DB bent over row/bodyweight dips - 10x3, 12x3, 12x3
Single leg extension - 10x3
Seated calf raise - 10x3
Workout 3:
Kettlebell goblet squat dropsets - 8x5
DB chest press - 8x4
DB one arm row - 10x3
Superset: Straight arm pulldown/Cable face pull - 15x2 (both)
Superset: DB shoulder press/DB shrugs - 8x4 (both)
Superset: Cable bicep curl/cable tricep extension - 10x3 (both)
Lateral raise - 10x3
Glute kick back machine - 8x4
DB split squats - 10x3
Lying leg curl (machine) - 12x3
Would appreciate any advice and critique.
Thanks in advance
I'm still relatively new to the gym. I'm 5'7, 122lb, wanting to gain some curves. A PT at my gym pulled together the following program for me. I literally feel like I am dying at the end of it...it's tough! I know this is because I need to build my strength and fitness. But I wondered if it may be too complex. Please can you give me your opinions. (PS I am not training with the PT, he kindly offered to pull together the program for me to do alone):
Training days - 3 times a week
Workout 1:
Deadlift (using trap bar) - 6x4
Superset - DB chest press/Skull crusher - 10x3 (both)
Superset - Wide grip lat pull down/close grip upright bb row - 12x3 (both)
Superset - Seated DB press/Reverse flys - 8x4 (both)
Superset - High row machine/BB or DB Bicep curls - 10x3 (both)
Superset - DB walking lunges/DB calf raises - 20x2 (both)
Superset - BB Good Mornings/BB Squat & press - 12x2 (both)
Workout 2:
Hack squat machine - 8x4
Romanian deadlift - 12x3
Superset: Incline DB press/Incline fly - 10x3 (both)
Supserset: Low row cable/wide grip upright BB row - 12x3 (both)
Superset: V car lat pull down/DB hammer curl - 10x3 (both)
Superset: Standing military press/DB bent over row/bodyweight dips - 10x3, 12x3, 12x3
Single leg extension - 10x3
Seated calf raise - 10x3
Workout 3:
Kettlebell goblet squat dropsets - 8x5
DB chest press - 8x4
DB one arm row - 10x3
Superset: Straight arm pulldown/Cable face pull - 15x2 (both)
Superset: DB shoulder press/DB shrugs - 8x4 (both)
Superset: Cable bicep curl/cable tricep extension - 10x3 (both)
Lateral raise - 10x3
Glute kick back machine - 8x4
DB split squats - 10x3
Lying leg curl (machine) - 12x3
Would appreciate any advice and critique.
Thanks in advance
by chocheaven via Bodybuilding.com Forums - Female Bodybuilding
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