Hi I am new to the bodybuilding I have just started a few days ago as a newbie I want to make sure I am doing it right first time. I am current following The Female Training Bible: Everything You Need To Get The Sexy Body You Desire! on the bodybuilding website.
This is the training plan I have just started.
(20 min treadmill being hiit with sprints and rest, etc)
Weeks 1-4: Day 1
1
Peroneals-SMR
2
Front Box Jump
1 set, 20 reps
3
One Leg Barbell Squat
5 sets, 5 reps
4
Barbell Hip Thrust
3 sets, 8-12 reps
5
Calf Press
3 sets, 8-12 reps
6
Jogging-Treadmill
1 set, 20 minutes
Weeks 1-4: Day 2
1
Medicine Ball Chest Pass
1 set, 20 reps
2
Pushups
5 sets, 5 reps
3
Dips - Chest Version
3 sets, 8-12 reps
4
Flat Bench Cable Flyes
3 sets, 8-12 reps
5
Lying Dumbbell Tricep Extension
3 sets, 8-12 reps
6
Jogging-Treadmill
1 set, 20 minutes
Weeks 1-4: Day 3
Print
1
Jogging-Treadmill
1 set, 35-40 minutes
Weeks 1-4: Day 4
1
One-Arm Kettlebell Swings
1 set, 20 reps
2
Romanian Deadlift
5 sets, 5 reps
3
Wide-Grip Lat Pulldown
3 sets, 8-12 reps
4
Bent Over Barbell Row
3 sets, 8-12 reps
5
Incline Dumbbell Curl
3 sets, 8-12 reps
6
Jogging-Treadmill
1 set, 20 minutes
Weeks 1-4: Day 5
1
Medicine Ball Rotational Throw
1 set, 20 reps
2
Standing Dumbbell Press
5 sets, 5 reps
3
Face Pull
3 sets, 8-12 reps
4
Plank
3 sets, 20 seconds
5
Bottoms Up
3 sets, 8-12 reps
6
Jogging-Treadmill
1 set, 20 minutes
Weeks 1-4: Day 6 & 7
rest
These are the exercises I am doing.
On a website I worked out my calories and macros. I did it for a female at 137 pounds, age 19, with a sedentary job training hard 3 times a week and doing some cardio. I used to just do Hiit classes, but haven't been to the gym in a while. I do not have lots of muscle and I am a bit unfit. The calories they recommend is 2329 calories :110 grams protein, 82.2 grams fat and 278 grams carbs. Does this seem about right or should I be lower my calories everyday or on rest days, etc? Do more hiit/cardio? Is this the right calories and plan to build muscle and not fat, because I feel like I might just get bigger, which I do not want. Any advice would be much appreciated.
This is the training plan I have just started.
(20 min treadmill being hiit with sprints and rest, etc)
Weeks 1-4: Day 1
1
Peroneals-SMR
2
Front Box Jump
1 set, 20 reps
3
One Leg Barbell Squat
5 sets, 5 reps
4
Barbell Hip Thrust
3 sets, 8-12 reps
5
Calf Press
3 sets, 8-12 reps
6
Jogging-Treadmill
1 set, 20 minutes
Weeks 1-4: Day 2
1
Medicine Ball Chest Pass
1 set, 20 reps
2
Pushups
5 sets, 5 reps
3
Dips - Chest Version
3 sets, 8-12 reps
4
Flat Bench Cable Flyes
3 sets, 8-12 reps
5
Lying Dumbbell Tricep Extension
3 sets, 8-12 reps
6
Jogging-Treadmill
1 set, 20 minutes
Weeks 1-4: Day 3
1
Jogging-Treadmill
1 set, 35-40 minutes
Weeks 1-4: Day 4
1
One-Arm Kettlebell Swings
1 set, 20 reps
2
Romanian Deadlift
5 sets, 5 reps
3
Wide-Grip Lat Pulldown
3 sets, 8-12 reps
4
Bent Over Barbell Row
3 sets, 8-12 reps
5
Incline Dumbbell Curl
3 sets, 8-12 reps
6
Jogging-Treadmill
1 set, 20 minutes
Weeks 1-4: Day 5
1
Medicine Ball Rotational Throw
1 set, 20 reps
2
Standing Dumbbell Press
5 sets, 5 reps
3
Face Pull
3 sets, 8-12 reps
4
Plank
3 sets, 20 seconds
5
Bottoms Up
3 sets, 8-12 reps
6
Jogging-Treadmill
1 set, 20 minutes
Weeks 1-4: Day 6 & 7
rest
These are the exercises I am doing.
On a website I worked out my calories and macros. I did it for a female at 137 pounds, age 19, with a sedentary job training hard 3 times a week and doing some cardio. I used to just do Hiit classes, but haven't been to the gym in a while. I do not have lots of muscle and I am a bit unfit. The calories they recommend is 2329 calories :110 grams protein, 82.2 grams fat and 278 grams carbs. Does this seem about right or should I be lower my calories everyday or on rest days, etc? Do more hiit/cardio? Is this the right calories and plan to build muscle and not fat, because I feel like I might just get bigger, which I do not want. Any advice would be much appreciated.
by Nikitarose via Bodybuilding.com Forums - Female Bodybuilding
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