gym_girl
07-29-2002, 08:15 PM
Hi All,
I'm a 30 year old girl (don't think of myself as a woman yet) who is looking to slim my thighs, cut my arms and build my shoulders.
At present I'm lifting weights (40min) and doing cardio (1 hr) 3 to 5 days a week.
Please take a look at my current workout plan and advice on the best way to reach my goals.
*For my legs I'm using low/moderate weight for 3 sets of 15 reps.
*For my arms I'm using moderate weight for 3 sets of 10-15 reps.
*For my shoulders I'm using heavy weights for 3 sets of 8-10 reps.
Now, should I really be doing high reps for my legs? Is it possible to slim legs with heavier weights? Am I doing the right thing to build up my shoulders, as I'm aiming to make them broader.
FYI: my stats are: 5'5", 98 lbs and 13% bf.
Thanks in advance.
I'm a 30 year old girl (don't think of myself as a woman yet) who is looking to slim my thighs, cut my arms and build my shoulders.
At present I'm lifting weights (40min) and doing cardio (1 hr) 3 to 5 days a week.
Please take a look at my current workout plan and advice on the best way to reach my goals.
*For my legs I'm using low/moderate weight for 3 sets of 15 reps.
*For my arms I'm using moderate weight for 3 sets of 10-15 reps.
*For my shoulders I'm using heavy weights for 3 sets of 8-10 reps.
Now, should I really be doing high reps for my legs? Is it possible to slim legs with heavier weights? Am I doing the right thing to build up my shoulders, as I'm aiming to make them broader.
FYI: my stats are: 5'5", 98 lbs and 13% bf.
Thanks in advance.
Sponsor
gym_girl
07-30-2002, 04:18 PM
Doesn't anyone have any ideas on how to slim my thighs, broaden my shoulders and cut my arms?
Does it look like I may be doing the right things?
Could someone who knows about training please help me.
Thanks.
Does it look like I may be doing the right things?
Could someone who knows about training please help me.
Thanks.
N2Deep
07-30-2002, 11:48 PM
General rule on lifting is:
Low weight and high reps to tone.
High weight and low reps to build mass.
It is hard to say what to change because you don't say what exersices you are doing for your workout.
I would suggest working on sculpting your body and not losing much weight. At 98lbs and 5'5" I would say you are below average for your height and weight. It is tough for women to bulk up much do to body chemistry and your small body frame, so it make take some very hard work on your part.
Low weight and high reps to tone.
High weight and low reps to build mass.
It is hard to say what to change because you don't say what exersices you are doing for your workout.
I would suggest working on sculpting your body and not losing much weight. At 98lbs and 5'5" I would say you are below average for your height and weight. It is tough for women to bulk up much do to body chemistry and your small body frame, so it make take some very hard work on your part.
darkwolfofvoid
08-01-2002, 05:51 AM
first off, nice stats ;)
And your weight lifting to cardio time frames are good.
Now, we have to look at what yo're actually doing, and since you don't say much, i'll give you a workout or two that might help.
For legs, you want to slim them down, well i'll assume you'd like to get them slim, trim, and cut. High reps in the legs are important, You wont need much weight, just something that will kill your legs at around 20! Workouts that are good for legs:
Leg extension (toes curled up, pointed: in, out, straight)
Leg curl (toes curled up! quick pulls, work those hams)
Leg ad/abductors (burn outs are the best for working those hips and inner thighs and making them tight)
calve raises or walking lunges (with a calf extention at the end of each step). I'd suggest doing the lunges, one, i saw a chick doing these in the gym once and it just looked amazing, that, and it works great all around for the legs.
Arms:
Tricep push down, bar dips, inverted grip bar dips. These will really tighten the arms, and i especially like good triceps, they give the arms the good size and strength, and getting them worked all the way around the arm really brings out the arms in ways most people don't see. Then bicep curls and forarm workouts (there's a lot!) is good addition to keeping the arms well cut.
Shoulders:
*sighs* well, i could go on for a long time on shoulders! lol So i'll be general! If you really want to get the broad strong shoulders, i'll assume you want the Traps in there as well.
Rear Delt Fly
Shrugs
Standing row close grip
Butterflys
Military press
Inclide press
These are all good for hitting all the way around the shoulders. Lifting with a good high weight, but not a power lifting weight and doing a moderate amount of reps is good. You should really hit the shoulders and make them sore and get a response!
But N2Deep's gerneral rule does apply. Low weight high rep: Tone; Hight weight low rep: Mass.
And your weight lifting to cardio time frames are good.
Now, we have to look at what yo're actually doing, and since you don't say much, i'll give you a workout or two that might help.
For legs, you want to slim them down, well i'll assume you'd like to get them slim, trim, and cut. High reps in the legs are important, You wont need much weight, just something that will kill your legs at around 20! Workouts that are good for legs:
Leg extension (toes curled up, pointed: in, out, straight)
Leg curl (toes curled up! quick pulls, work those hams)
Leg ad/abductors (burn outs are the best for working those hips and inner thighs and making them tight)
calve raises or walking lunges (with a calf extention at the end of each step). I'd suggest doing the lunges, one, i saw a chick doing these in the gym once and it just looked amazing, that, and it works great all around for the legs.
Arms:
Tricep push down, bar dips, inverted grip bar dips. These will really tighten the arms, and i especially like good triceps, they give the arms the good size and strength, and getting them worked all the way around the arm really brings out the arms in ways most people don't see. Then bicep curls and forarm workouts (there's a lot!) is good addition to keeping the arms well cut.
Shoulders:
*sighs* well, i could go on for a long time on shoulders! lol So i'll be general! If you really want to get the broad strong shoulders, i'll assume you want the Traps in there as well.
Rear Delt Fly
Shrugs
Standing row close grip
Butterflys
Military press
Inclide press
These are all good for hitting all the way around the shoulders. Lifting with a good high weight, but not a power lifting weight and doing a moderate amount of reps is good. You should really hit the shoulders and make them sore and get a response!
But N2Deep's gerneral rule does apply. Low weight high rep: Tone; Hight weight low rep: Mass.