Critique my workout plan

[hollyblueivy]

Hello I am new to working out.

I can workout three times a week.

I want to do 2 x strength sessions (working all muscles in both sessions) and 1 x cardio session.

My strength plan is as follows:

5 min warm up - runner
8x weight training 3x10 sets (5xlower 3x upper)

Deadlift (trap bar? Kettlebell) lower
Barbell squat lower
Barbell overhead press upper
Chest press upper
Lat pull down upper
Leg press lower
Hip abductor lower
Leg extension lower

Please can you let me have your thoughts and comments or suggestions on any and all of the above!

Thank you

It depends what your aims are but that is a lot of lower vs upper.

I train (roughly) mixed upper/push (chest/triceps)/pull (back/biceps)/legs. Legs often only once a week.

Only question is do you enjoy it? I think the key is in doing activities you actually enjoy.

And I agree it matters that you enjoy it, but with strength training it does matter that your programme is balanced, or you can end up with injuries. You might want to include some specific core training too.

Medium fitness - could run 5k

Weight about 68kg

I do enjoy it.

Enjoy legs more than arms but don't like core!

Aim is get stronger and build muscle

(Age 40)

I'd exchange the abductor for a back exercise but it's fine apart from that

Might not like core but it's essential to prevent injury

Would that be a lat pull down?

A horizontal pull exercise such as a row would be ideal to balance it

The squats and deadlifts work core

My strong recommendation would be to just follow one of Caroline Girvan's programmes. Removes the need to think and plan - and VERY rewarding and effective.

If you’ve got squats in there I’d drop the leg press.

I used this when I started, it worked really well. There’s suggestions for exercises in the caption and the page has lots of helpful info on.

https://www.instagram.com/p/B8UiuICH9aJ/?igshid=MzRlODBiNWFlZA==

Thank you. Still getting an idea on what are comparable exercises

Too much vs upper lower - Add something like shoulder press, tricep dips or rows - you need something for arms / shoulders too.

Your workout plan looks great, especially for someone new to working out. Incorporating both strength and cardio sessions is an excellent approach to overall fitness.
Your strength plan seems well-balanced, targeting both upper and lower body muscles. Starting with a 5-minute warm-up is a smart move to prepare your body for exercise.
If you're someone who enjoys diversity in physical activities, you might want to check out https://playultimatefrisbee.com/ for an exciting and dynamic team sport option. It can be a fantastic addition to your cardio routine and a fun way to stay active.

Your plan is off to a great start, especially for someone new to working out. Mixing in both strength and cardio sessions is a smart move for overall fitness.
For your strength sessions, your exercises cover a good range of muscle groups. To add even more variety and target your upper body, consider incorporating some dip variation. Dips are excellent for building strength in your chest, shoulders, and triceps. Plus, they're a fun way to challenge yourself and switch up your routine.
You're doing awesome, keep up the good work, and don't hesitate to reach out if you need any more guidance along the way!

Hey OP, as this post is a good few months old, how are you getting on?

I'd also add in a core class like Pilates.

Thanks for asking.

I didn't bother with the 2 days strength and 1 day cardio as I sometimes can do three workouts but sometimes it's only 2 per week. So I tend to do about 20mins cardio each session and the rest on weights.

I broadly do the same kind of weights each time which only really changes if i can't get to the machine I want to use.

I'm not showing any muscles and not sure I will as I may have too much fat still. (About 25% body fat)

But, I do feel stronger and it has definitely helped me to maintain my weight rather than gain and I enjoy it and it doesn't feel like a chore.

I wish I could be more consistent with the three days per week but life gets in the way.