New workout plan......Opinions?

[jenscats5]

Well, since I'm looking at doing an October show now on the 29th and took off from the gym yesterday & today - I wanted to develop a new plan. Well it's sort of new. What do you guys think??

Sunday - am Cardio 30-45 mins; PM cardio needed??
Monday - am Cardio 30-45 mins; Back & Tris
Tuesday - am Cardio 30-45 mins; Shoulders & Bis
Wednesday - am Cardio; PM Cardio needed ??
Thursday - am Cardio; Chest
Friday - am Cardio; Legs
Saturday - am Cardio; PM cardio needed ?

**Abs - 3x a week
**Uphill Walking Lunges - 3x a week

**Cardio will consist of: Elliptical or Incline Treadmill Walking & Stairmaster

**Lifting Days will include a PM Walk to/from the gym; 30 mins each way

Weight Workout Specifics:

Back & Tris:
Front Lat Pulldowns - 3 sets of 12,10, 8 reps
Hyperextensions - 3 sets of 15
Bent-Over Rows w/EZ Bar: 3 sets of 10-12 reps
Assisted ChinUps or PullUps: 3 sets of 12
Straight Arm Pulldowns: 3 sets of 12-15 reps

Tricep Cable Pushdowns: 3 sets of 15
Dips on Assisted Machine: 3 sets of 15
Standing Overhead DB Extensions: 3 sets of 15

Shoulders & Bis:
Seated DB Shoulder Press: 3 sets of 10-12
Side DB Lateral Raises: 3 sets of 15-20 reps
Bent Over Lateral Raises: 3 sets of 15
Front DB/Cable Raises: 3 sets of 15-20 reps

Standing Curls w/EZ Bar: 4 sets of 15,12,10,8
Hammer Curls: 4 sets of 12, 10, 8, 6 reps
Seated Incline Curls: 2 sets of 7-9 reps

Chest:
DB Flat Chest Press: 3 sets of 10-12 reps
DB Incline Flyes: 3 sets of 10-12 reps
DB Incline Chest Press: 3 sets of 10-12 reps
Cable Crossovers: 3 sets of 10-12 reps

Legs:
Wall Sits: 3 sets of 1 min each
Sumo Squats: 3 sets of 20-30 reps
SLDLs: 3 sets of 20-30 reps
Leg Extensions: 3 sets of 20-30 reps
Lying Leg Curls with Hip Thrust: 3 sets of 20-30 reps
Squat/Leg Raise combo on Step: 3 sets of 20-30 reps each leg
Step Ups with DB: 3 sets of 20-30 reps
Calf Raises on Smith Machine, standing on Step: 3 sets of 20-30 reps; Toes Facing Front, then out, then in

Suggestions &/or opinions??

 

[The Shadow]

what is your scale weight and body fat?

 

[jenscats5]

what is your scale weight and body fat?

No idea on the bodyfat as Tracy didn't measure it & last I had it measured was by Fred in early August. Look at my pics from Friday & take a guess, I suppose........

Scale weight for the show was 116 (rounded off) and today (due to LOTS of eating) was 129 point something..........and I'm VERY bloated.

 

[hoteacher]

Just a suggestion...but what really changed my physique and truly made me lose the most body fat were deadlifts on back day and squats...atf squats and lots of them. My routine is similiar to yours, but adding in these compound movements really helped! You also may want to add in lunges. I superset lunges on the smith with backwards lunges holding dumbells. No rest, I do one set of forward lunges on smith and immediately pick up 35 lb dumbells and do backwards lunges. Really firmed up my back end! Also, maybe does not matter for you...but I work rear delts on back day. If you work them the day you are doing shoulders that may be overtraining. My trainer is the one who suggested this ....Good luck and you look FANTASTIC! Congrats on your accomplishments!

 

[jenscats5]

Just a suggestion...but what really changed my physique and truly made me lose the most body fat were deadlifts on back day and squats...atf squats and lots of them. My routine is similiar to yours, but adding in these compound movements really helped! You also may want to add in lunges. I superset lunges on the smith with backwards lunges holding dumbells. No rest, I do one set of forward lunges on smith and immediately pick up 35 lb dumbells and do backwards lunges. Really firmed up my back end! Also, maybe does not matter for you...but I work rear delts on back day. If you work them the day you are doing shoulders that may be overtraining. My trainer is the one who suggested this ....Good luck and you look FANTASTIC! Congrats on your accomplishments!

I do have lunges incorporated in there - 3 separate days of uphill walking lunges.

I really don't think my knees can take ATF squats tho.

Thanks!!

 

[Miss24k]

I do have lunges incorporated in there - 3 separate days of uphill walking lunges.

I really don't think my knees can take ATF squats tho.

Thanks!!

Elevate your heels when squatting to the floor and you take the pressure off your knees.

 

[jenscats5]

Elevate your heels when squatting to the floor and you take the pressure off your knees.

I can see myself carrying a 2x4 into the gym!! LOL

I was thinking of adding the Sumo Squats instead of the standard squats cuz when Fred had me doing them - they seemed to increase my quad sweep better which is one of the things I was told to improve upon.

 

[Miss24k]

I can see myself carrying a 2x4 into the gym!! LOL

You can stand on a 45lb plate, or 2 DBs.

What ever works for you, I'm just letting you know how to squat to the floor without any pressure on your knees.

 

[Daisy_Girl]

Why are you doing 2x a day cardio? You are already lean (although bloated). I wouldn't think you need 2x a day cardio right now.

 

[jenscats5]

Why are you doing 2x a day cardio? You are already lean (although bloated). I wouldn't think you need 2x a day cardio right now.

Well that's why I had the Question marks cuz I wasn't sure if I needed to do 2x a day or not...........so I guess I don't, which is good! Well I guess technically on lifting days I'll be doing a 2nd "cardio" session due to the walk to the gym. The evening walk on lifting days is non-negotiable so I don't lose my parking spot!!

You can stand on a 45lb plate, or 2 DBs.

What ever works for you, I'm just letting you know how to squat to the floor without any pressure on your knees

Oh I know you were. But the 1st thing that came to mind was a piece of 2x4 & then I pictured the look on John's face (the desk guy) when I walked in with it.........