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  1. #1
    Registered User jangdahye's Avatar
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    Thoughts on this workout program?

    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
    Attached Files
    Last edited by jangdahye; 12-28-2019 at 10:16 PM.
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  2. #2
    Registered User hardyboysare's Avatar
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    Personally I would think it is best to follow a pre-design program for a while in order to build up your basic ability and once you have developed a fundamental level then you can consider adjusting things later I advise this program personally for women (its quite popular):-

    https://www.reddit.com/r/xxfitness/c...s_workouts_in/ - Bret Contreras Strong Curves

    If you follow it as described you are likely to make better progress then the program you have designed yourself. Another decent program for beginners who like high volume would be this:-

    https://igoodies.000webhostapp.com/?viagra=showt...9172473&page=1 - Allpro

    Or if you prefer lower volume then these ones:-

    https://igoodies.000webhostapp.com/?viagra=showt...2916931&page=1 - Fierce 5

    https://atlargenutrition.com/baby-got-back-routine/ - Baby got Back

    Remember training is only one part of body composition you will need to follow decent nutrition here is a link explaining all:-

    https://igoodies.000webhostapp.com/?viagra=showt...hp?t=173439001

    Personally I advise you work out your maintenance TDEE and consume that much calories plus increasing your protein to macro a minimum of 0.7g per lb of body weight (for you a minimum of 81g of protein) this is all explained in the link above. Once you have progressively got stronger and increase volume as stated in the one of the above programs and are unable to progress any further I would add 100-150 calories to your nutrition (around your workout time may be useful) and then see how you progress.
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  3. #3
    Registered User Janina5309's Avatar
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    Agree with hardyboysare. That was an insane workout program your friend created. That would be hard to commit to. Bret Contreras is a great place to start, he is the "butt guy", I'm currently having much better glute activation with his advice.

    With your body type, you will definitely have to increase your calorie intake, or you won't get results. As a female, you will need to eat enough calories to gain about 2lbs a month to be able to put on muscle. Gaining more than that will result in just fat gain. After you have gained your desired muscular/tone results, do a cut.

    Start with weight training 2 to 3 times a week. You will be very sore since you are a beginner and will need time to recover. Once your soreness subsides somewhat, then work to 4 times a week.
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