hey I am a female looking to build some lean muscle mass throughout the body and tone up.

I've been exercising pretty much everyday (brisk walk, rollerblade, etc.)
I try to do some (moderately) intense cardio atleast three times a week

I have a basic plan i'm considering but wanted your expert opinions before starting

done 3 times a week with rest day(s) in between
-Bench Press
-Laterals
-One Arm Rows
-Tricep Extensions
-Bicep Curls
-Squats
-Calf Raises
-Crunches
. . .probably 3 sets of 8-12 reps

well do you think this is good? anything you'd add or take away? recommendations on sets/reps?

or if anybody has a certain plan to recommend

thanks! ~slickzchik

Actually, with your set up, google Bill Starr's 5X5 and follow that program.

That is a perfect full body routine. Sets and reps are also good. I did the EXACT same routine from January to July and made awesome progress! Sounds like you've done your homework. Keep a clean diet and throw in some cardio on the off days

I like it. Like Karl78 mentioned, eat well

I also like 3 sets of 8-12 reps. Nothing wrong with it. Just change it up every 4-6 weeks.

The only other thing I would consider is adding a lunge or bridge on the ball. Something for your hams & glutes. Squats will hit them, but usually focuses on quads a bit more.

Good luck! You can grab a free strength training log to record all your workouts for free from my site if you would like. You may already have one though You seem on the ball, girl!

thanks for the response!

hmmm i was wondering for crunches should you do them with some kind of weight resistance? (i don't even know exactly how you would)

trainer lynn - that's a nice site you've got. thanks for the logs their great!

karl - yeah i've been trying to research and pick the most effective exercises and those seemed to be strong ones. when i read you used them i was like oh that's good! i watched your progress. good job by the way you've got a nice bod

I believe ppl who do weighted crunches hold a weight to their chest, or do a reverse crunch with a dumbell between their knees. I have never tried it but I do use high reps on crunches and calf raises, 3 sets of 25.

And thanks for the compliment!

Oh great. Now hes gonna get all big headed n stuff

hehe j/k bro

Never ..........