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2011/02/03, 11:18 AM
Hi, I am 21 years old and 5'6" & about 112 pounds. I have been working out for about 4 weeks and I am not seeing any results. No losing weight, I don't feel like I see any toning differences, and I just all around don't feel much better. I workout 5 days a week for about an hour and a half, varies. In regards to my diet, I am consuming about 1400 calories a day (before workout). I just want a little insight as to know if I'm doing something wrong. I am going to post my workout (put together myself) and if anyone thinks I should change something, PLEASE tell me. Thank for the help ahead of time, I really want to better myself and my looks.:)
:dumbbell:Monday: Cardio & Core
? 5 minute Warm up on treadmill
? 30 minutes of cardio (pick your machine)
? 5 minute Cool down
· 3 sets Abs Weight Machine
· 3 sets Medicine Ball Twist - Floor
· 3 sets Medicine Ball Crunches
· 3 sets (Burn Out) Crunches (Reg. or Bicycle)
Tuesday: Toning Upper Body
? 10 minute Warm up on treadmill
? 3 sets Lat pull downs
? 3 sets Dumbbell front raises
? 3 sets Bicep curls
? 3 sets Triceps pushdowns with rope
? 3 sets Dumbbell lateral raises
? 3 sets Weighted side bends
? 5 minute Cool down on treadmill
· 3 sets Leg raises on chair
· 3 sets Plank on ball (or reg)
· 3 sets Side Crunch with ball
· 3 sets Kneeling rollout with ball
Wednesday: Off
Thursday: Cardio & Core
? 5 minute Warm up on treadmill
? 30 minutes of cardio (pick your machine)
? 5 minute cool down
· 3 sets Abs Weight Machine
· 3 sets Medicine Ball Twist - Floor
· 3 sets Medicine Ball Crunches
· 3 sets (Burn Out) Crunches (Reg. or Bicycle)
Friday: Toning Lower Body
? 10 minute Warm up on treadmill
? 3 sets Leg Press
? 3 sets Dumbbell lunges
? 3 sets Seated Calf raises
? 3 sets Kneeling arm and alternating leg kicks
? 3 sets hamstring curl with ball
? 5 minute Cool down on treadmill
· 3 sets Leg raises on chair
· 3 sets Plank on ball (or reg)
· 3 sets Side Crunch with ball
· 3 sets Kneeling rollout with ball
Saturday: Cardio & Core
? 5 minute Warm up on treadmill
? 30 minutes of cardio (pick your machine)
? 5 minute Cool down
· 3 sets Abs Weight Machine
· 3 sets Medicine Ball Twist - Floor
· 3 sets Medicine Ball Crunches
· 3 sets (Burn Out) Crunches (Reg. or Bicycle)
Sunday Off
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