I've been lifting weights since the end of February, and I've decided it's time to change things up a little.
I lift free weights at home as part of an overall program to lose fat and to be healthy and fit. I'm 6' and weigh 185. My estimated body fat is 24%. I just started doing
HIIT and will be doing this three times a week. I do steady-state cardio two to three times a week. I walk 30 minutes at least once a day (sometimes twice a day). I'm currently lifting weights three times a week.
My goal is 14% BF and to be fit, healthy, and have strength for playing sports. I'd like to keep my weight-lifting workout to no more than 45 minutes.
Here's the plan I've come up with. The goal was to work a variety of areas (legs, shoulders, chest, arms, etc.) I do exercises for strengthening my abdominal muscles separately. Page numbers refer to
Strength Training Anatomy by Frederic Delavier, 2nd edition.
1. bench press - chest
2. lunges (with barbells) - legs/butt
3. back press (p. 28) - shoulders
4. standing calf raises - legs
5. one-arm dumbbell row - back
6. lying leg curls - legs
7. triceps dips (p. 26) - arms/chest
8. squats - legs/butt
9. upright rows (p. 89) - back/shoulders
10. curls (p. 6) - arms
I've been doing squats, but without weights. I've had back problems in the past and am worried about injuring my back. Is it easier to do squats with dumbbells?
I also used to do both lunges and leg extensions, but it looks like both of these work about the same muscles. Is one better than the other?
Any suggestions/advice would be greatly appreciated. Thanks!
