Lifting weights in 2008

[codysmom]

I'd like anyone's advice on a good training split for this new year. My goal is to build muscle and lose fat. As of now, I lift in an upper body/lower body split 4 days a week and have for the past 3 months but it's getting old and I'm searching for new ideas. I currently weigh 132 lbs and estimate body fat at 25%. Just searching for advice, new ideas, motivation I'm a cardio fan so lifting weights is not my cup of tea but I'm trying! THANKS!

[cuteitaliangurl]

Hi there. Well I am a cardio fan myself, I love playing sports. Here is a sample of a workout that I normally do within a week.

Monday - 1 hour cardio
Tuesday - 20 mins cardio, 40 mins weights (upper body). bench press, dumbbell flys, miltary press, side raises, lat pull downs
Wednesday - 1.5 hours of indoor soccer right now (coed sports)
Thursday - 20 mins cardio, 40 mins weights (lower body). squats, leg press, calf raises, lunges, rows (rowing machine), bent over rows with dumbbells
Friday - Off
Saturday - 1 hour cardio (Think I might change this to weights now to become more toned)
Sunday - 20 mins cardio, 40 mins weights (arms). curls, tricep pushdowns, kickbacks, etc.

I normally do my cardio after weights as after weights I find it burns more fat. I learned that by lifting weights it assists with the burning of fat, therefore would most likely help lower your body fat percentage.

[6-Pak Girl]

Welcome.

You'll find there are a ton of ways to split your workout. I'm currently doing the following (I'm prepping for a figure competition in March):

Monday: Shoulders and triceps and abs
Tuesday: Chest and biceps and calves
Wed: rest
Thursday: Legs (inc. glutes and calves)
Friday: Back and rear delts and abs
Sat: rest
Sun: rest

I do 35 minute cardio 4x week and I either do it after weights or separately from weights (either on different days or a different time of the day) depending on my schedule.

[Italianangel]

wicked guys, that gives her some great ideas to work with!!
how about trying a 5 day split with a major body part per day:
chest adn obliques
back and abs
legs
shoulders
arms

[tooncesthecat]

Originally Posted by Italianangel

wicked guys, that gives her some great ideas to work with!!
how about trying a 5 day split with a major body part per day:
chest adn obliques
back and abs
legs
shoulders
arms

Hope my testosterone-laden, male advice is OK in here...I just finished a split almost exactly like this. Worked great and gave plenty of time between body parts. The only difference I might suggest is putting legs between chest/obliques day and back/abs day. This shifts the load to the lower half of your body for a day which lets the upper body rest. Good to promote recovery plus it's kind of nice if you're sore.

[codysmom]

thx for the great advice. i'll check back soon.