Feedback: New Routine

[Tdottegette]

Hi All,

I am female, 22, 147-150lbs, 28-30% body fat.

I have been doing Builts "Baby got Back" routine for a while now and want to switch it up. My goal is to burn about 10lbs of fat. With the help of my husband, we came up with this new routine. Any feedback is greatly appreciated.

P.S. I always lift as heavy as I can

DAY 1
Bench Press 5x5
Inclined Dumbell Press 5x5
Dumbell Curls 5x5
Hammer Curls 3x8
Abs
20 SS Cardio

DAY 2
Rest

DAY 3
Squats 5x5
Leg Press 5x5
Lunges 3x8
Hamstring Curl 5x5

DAY 4
Chin Ups 5x5
Seated Row 5x5
Lat Pulldown 3x8
Close Grip Bench Press 5x5
Between Bench Dips 5x5
15-20 min HIIT

DAY 5
Rest

DAY 6
Side Lat Raises 1x12
Front Lat Raises 1x12
Bent Over Lat Raises 1x12
Barbell Shoulder Press 5x5
Dumbell Press 5x5
Abs
20 min SS Cardio

[Tdottegette]

31 views and no feedback? Does this mean the program's ok??

[Anthony]

3 upper body days, 1 lower.

8 presses, 3 pulls.

Overall, unbalanced. There's also a lot of overlap that isn't necessary. Incline press won't do anything flat press won't, except recruit more shoulders, and you're pounding the heck out of your shoulders on day 6. If you're squatting and lunging, leg press is unnecessary at best, dangerous at worst. If you do chins, no need to do lat pulldowns, but I would add some deadlifts in there. And the side/front raises aren't necessary when you're already lifting things over your head.

How intense is your HIIT? I ask because I'd have a pretty rough time completing 20 minutes after 5 heavy exercises. Hell, I have a pretty rough time making it to 20 minutes when I'm fresh!

[Eszekial]

I agree with anthony 100%,

[Built]

Anthony nailed it.

And welcome to the board!

[Built]

PS 10 lbs is a lot of fat to burn off with exercise - that part really is diet.

How IS your diet? And how long were you using BGB - I keep the same split virtually all year, and make adjustments within it. I'm thinking something like this might be a better tweak for you. Can you describe what your progress has been so far?

[Tdottegette]

Built: I began BGB in April. I corresponded with you then using my husband's profile (tdotteg) My weight and body fat have stayed about the same but I've lost several inches and gained strength (perhaps the body fat machine at my gym is not working properly :scratch: )

My diet it fine. I always eat healthy, keep processed foods to a minimum, always whole wheat carbs, eat 6 meals a day, keep calories around 1400-1500/ day, fat at 75 grams, carbs120-150 grams, protein 130-150 grams.

I know 10lbs is a lot, but I don't mind if it takes all year, as long as it's gone for good.

My husband and I tweaked the program based on the feedback received. What do you think now?


DAY 1
Bench Press 5x5
Dumbell Curls 5x5
Hammer Curls 3x8
20 SS Cardio

DAY 2
Rest

DAY 3
Squats 5x5
Lunges 3x8
Hamstring Curl 5x5
Abs

DAY 4
Chin Ups 5x5
Seated Row 5x5
Close Grip Bench Press 5x5
Between Bench Dips 5x5
15-20 min HIIT

DAY 5
Rest

DAY 6
Barbell Shoulder Press 5x5
Dumbell Press 5x5
Calf Raises 3x12
Abs
20 min SS Cardio

Day 7
Rest

[Anthony]

Well, you could do like Built mentioned and simple tweak your BGB routine. New exercises, different order, different volume (reps/sets), etc. Tons of things you can do to change it up.

Or if you want something completely different, you could go with an upper/lower split (2 days of each), or a full body split 3x a week. Lots of options.

I think your revised edition looks better, but there's still a lot of pressing compared to pulling and still no deadlifts. ;)

I'd rather see something like this:

day 1
squats
dips
bb or db row
4-5 minutes HIIT

day 2
rest

day 3
lunges
bench press
seated rows
4-5 minutes HIIT

day 4
rest

day 5
deadlifts
bb shoulder press
chinups
4-5 minutes HIIT

day 6
sport / swim / skill practise

day 7
rest

You could change the order of the exercises, add some accessory work if you feel good, vary the rep scheme, choose different exercies for your HIIT, throw in some skill practise (handstands, tucks, levers, etc), or play a sport to keep things fresh.

It's just a suggestion and it's far from perfect, but I think it's closer to what will give you the biggest bang for your buck.

[Unreal]

If you can do 15-20 minutes or HIIT then you must be in awesome shape or your not doing high enough intensity. It took me forever to get up to being able to do 10 minutes and I've been training for awhile.

[Built]

Those calories are LOW - you should be losing weight hand over fist at those levels - have you had your thyroid checked? I weight less than you and I'm older and leaner than you, and I lose about half to 2/3 lb a week on about 1900 cals.

[Tdottegette]

If you can do 15-20 minutes or HIIT then you must be in awesome shape or your not doing high enough intensity. It took me forever to get up to being able to do 10 minutes and I've been training for awhile.

I guess I do it at a level where I can go for 20 min. If I'm doing eliptical and the highest level is 20, I work at levels 14-16. I do about 6 min of warm up and 4 min of cool down, for the remaining 10 min I do rest/work intervals.

Built: Never thought of having a thyriod problem. I'll definatly look into it.

[Stumprrp]

20 minutes of HIIT isnt crap and im a tub of $hit lol.

your split looks fine Tdotte! like anthony said balance it a little and good luck with the weight loss, im sure ull do fine