I'm 17, 5'8 and 115 lbs and I'm pretty skinny fat. I'm looking to build muscle (but, well, not like a bodybuilder) and, as "basic" as this sound, I'm aiming for a smaller waist and a tighter butt (because right now it is ridden with cellulite and it just looks bad, like a grandma's; I don't even care about the size, I just want it to look okay). But I'm also a beginner, I have never worked out before.
A friend created this workout program for me, do you think it's okay?
I haven't started it yet and at first glance, it looks like it's a little bit too much for a beginner who's incredibly out of shape, so I'm thinking of cutting each exercise down by 5. Thoughts?
ABS @ BEGINNING OF EACH DAY
Warm-up: 30 sec. Jumping in place + 3x15 Plank w/ Knee Pull-in
20 sec. each exercise w/30-sec break in-between:
Leg Scissors
Leg-Pull-in
Plank w/ Knee to Elbow
Crunch&Punch
Opposite Arm/Leg Raises
When they’re all done, do it again one more time
DAY 1: LEGS
10-15 min. Treadmill Warm-up
4x15 Squats
4x15 Leg Press
4x15 Leg Extension
4x20 Step Up + Pump Superset
1 min. break between each exercise
DAY 2: UPPER BODY
10-15 min. Treadmill Warm-up
3x15 Lat Pulldown
3x15 Rowing w/ Machine (Sitting)
1x20 Hyperextension
1x15 Bicep Curls w/ Rope
1x15 Rowing w/ Rope (Standing)
1 min. break between each exercise
DAY 3: LOWER BODY
10-15 min. Treadmill Warm-up
3x15 Deadlift
3x15 Leg Curl
3x20 Lunge
3x15 Individual Leg Curl
1 min. break between each exercise
DAY 4: CHEST, SHOULDERS, TRICEPS
10-15 min. Treadmill Warm-up
3x15 Flyers
3x15 Lateral Raise
3x15 Rope Extension
3x15 Front Raise
1 min. break between each exercise
DAY 5: BUTT
10-15 min. Treadmill Warm-up
4x12 Sumo Squats
2x10(per leg) Back Extension
2x10 Lateral Extension+Squat Walk Superset
1 min. break between each exercise
A friend created this workout program for me, do you think it's okay?
I haven't started it yet and at first glance, it looks like it's a little bit too much for a beginner who's incredibly out of shape, so I'm thinking of cutting each exercise down by 5. Thoughts?
ABS @ BEGINNING OF EACH DAY
Warm-up: 30 sec. Jumping in place + 3x15 Plank w/ Knee Pull-in
20 sec. each exercise w/30-sec break in-between:
Leg Scissors
Leg-Pull-in
Plank w/ Knee to Elbow
Crunch&Punch
Opposite Arm/Leg Raises
When they’re all done, do it again one more time
DAY 1: LEGS
10-15 min. Treadmill Warm-up
4x15 Squats
4x15 Leg Press
4x15 Leg Extension
4x20 Step Up + Pump Superset
1 min. break between each exercise
DAY 2: UPPER BODY
10-15 min. Treadmill Warm-up
3x15 Lat Pulldown
3x15 Rowing w/ Machine (Sitting)
1x20 Hyperextension
1x15 Bicep Curls w/ Rope
1x15 Rowing w/ Rope (Standing)
1 min. break between each exercise
DAY 3: LOWER BODY
10-15 min. Treadmill Warm-up
3x15 Deadlift
3x15 Leg Curl
3x20 Lunge
3x15 Individual Leg Curl
1 min. break between each exercise
DAY 4: CHEST, SHOULDERS, TRICEPS
10-15 min. Treadmill Warm-up
3x15 Flyers
3x15 Lateral Raise
3x15 Rope Extension
3x15 Front Raise
1 min. break between each exercise
DAY 5: BUTT
10-15 min. Treadmill Warm-up
4x12 Sumo Squats
2x10(per leg) Back Extension
2x10 Lateral Extension+Squat Walk Superset
1 min. break between each exercise
by jangdahye via Bodybuilding.com Forums - Female Bodybuilding