PDA

View Full Version : Please Help I Am New



Rock^Me
08-08-2003, 02:42 AM
Hi Everyone,
i've just started training. I'm 18yrs old female.
Height 174cm
Weight 56kg

Below i've listed the program i have been doing for the past week or so ...

Legs:
- Lunges 3x15 (bod weight)
- LegPress 3x12 (50kg)
- Lying Legcurl 3x10 (30kg)
- Standing Calf Raise 3x12 (50kg)

Back:
- Back Ext 3x12 (-)
- Cable Row 3x10 (40kg)
- Lat Pulldown 3x10 (40kg)

Bicepts:
- B/B Curl 3x10 (15kg)

Chest:
- Mach Incline Press 3x10 (10kg)
- D/B Bench Press 3x10 (7 1/2kg)
- Pec Deck 3x12 (10kg) - VERY HARD! I HATE THIS ONE

Shoulders:
- Seated D/B Shoulder Press 3x10 (5kg)
- Seated D/B Side Raise 3x10 (2.5kg)
- Seated D/B Rear Delts 3x10 (2.5kg)

Triceps:
- Triceps Pushdown 3x10 (20kg)

ABS:
- Reverse Crunches 3x12
- Lying Side to Side 3x12
- Crunches 3x12

This program is split into 2 DAYS!
I train 5-6 days a week

How does this sound? Also what is a good diet for me?
Meal by meal ... please suggest

I HOPE SOMEONE CAN PLEASE ADVISE ME!!! :help:

I eventually would like to get to competition level! :)

the rock
08-08-2003, 06:12 AM
you are just starting! 15kg bicep curl, my god! I wish I could do that when I started but I am probably younger than most of the people here. I am not really an expert, yet, but if you want your diet sorted out I recommend you talk to Bradley. You could also add in squats and if you are finding the pec deck too hard bring down the the weight or you could posibly do drop sets. Also training 5-6 days in a week for a beginner is somtimes difficult and bad for you. You could maybe do a routine like this.

Mon-legs+abs
Tue-
Wed-biceps+triceps+shoulders+abs
Thu-
Fri-chest+back+abs
Sat-
Sun-

Or somthing along the lines of that. You should also definantly throw in some cardio maybe 2-3 times a week as cardio will help your metabolism greatly!

Hope this helps. Don't forget to get Bradley to help.

jugheadkills
08-08-2003, 07:25 AM
usually, you want to work each body part once a week to allow full recovery of your muscles. traning abs 3 times a week is unnecessary. change your split into 3 or 4 days, i'm not really an expert, but im sure some of the other guys will agree with me. they can help you out more with your routine.

AllUp
08-08-2003, 07:37 AM
24-36 hour recovery periods are key :D

Rock^Me
08-09-2003, 03:09 AM
Great Guys!! Thanks heaps!!

How about a diet! ...
ANy suggestions??

[would love ANY advice]:confused:

bradley
08-09-2003, 05:44 AM
Originally posted by Rock^Me
Great Guys!! Thanks heaps!!

How about a diet! ...
ANy suggestions??

[would love ANY advice]:confused:

How about posting your current diet and then go from there.:)

What are your current goals?

Here is a diet that was posted by another female member that might be of some help, or at least give you some ideas. http://www.wannabebigforums.com/showthread.php?s=&threadid=34601

Reinier
08-09-2003, 05:47 AM
More training is not necessarily better and this counts especially for a girl, who has less testosterone and therefor recovers more slowly. 3 days a week should be fine (for weights) Great how you want to go to competition level. good luck