Confused newbie

Beanie5

Hi all,

I'm new to strength training, I've been googling but there are so many conflicting opinions I just get confused, so I was wondering if somebody could take a look and make sure what I'm doing is ok?

I am a 25 year old female, 137 lbs, 5'5. Until about two weeks ago I was spinning 3/4 times a week but had stopped seeing any progress. My boyfriend recommended strength training so I have been going to the gym with him 3 days a week lifting weights, and doing 1/2 spin classes a week. I am following the nrolfw diet plan.

I've been alternating 2 work outs each day I go, they are:

Workout 1: Leg press x 3
Leg extensions x 3
Chest press x 3
Chest flies x 3
Supine flies x 3
Tricep kickbacks x 3
Tricep pulldowns x 3
Crossovers

Workout 2: Squats x 3
Lunges x 3
Overhead press x 3
Bicep curls x 3
Front raises x 3
Crossovers x 3
Hammer curls x 3
Side curls x 3

I've been really enjoying this since I've started it so just want to make sure I'm not wasting my time and doing it all wrong!

Any advice would be appreciated Thanks

Zombienosh

Where did you get that program from? is the x3 the reps or sets? there's no back there, it looks messy.

Beanie5

Sorry I probably wasn't clear, I've been doing 12 reps and 3 sets.

I've just been doing bits of what my boyfriend has been doing plus legs stuff added in to be honest.

The personal trainers in my gym aren't great for programs or female weigh lifting so I don't really have anyone to ask!

thegreatiam

plenty of beginner strength training programs out there. get one and do it for a minimum of 12 weeks.

all suitable for women
starting strength by mark rippetoe
stronglifts 5x5
Westside barbell

all have great, easy to follow programs.

The commonality between them all is:
use compound lifts (squat, bench, row, deadlift) avoid isolation lifts
not too many exercises per workout (3-6)
low sets, low reps, increase weight each session, start light and build it up. don't work out 2 days in a row.
use a barbell, avoid machines.

Zombienosh

As Above get a tried and tested program focusing on compounds.

JJayoo

Always great to incorporate strength training, and as mentioned above a bit of back work wouldn't go amiss.

gymfreak

Hey Beanie5,
It's great to hear that you are enjoying your new routine. There are a good few of us women that post regularly on boards here who enjoy lifting weights.

Here is a thread that might be of some interest to you:
http://www.boards.ie/vbulletin/showthread.php?t=2056232328

Just from having a quick look at your programme it seems that you have neglected to do any back work. Id suggest adding in some Rows or Latpulldowns to balance it out. You have a lot of chest and shoulders but nothing that really targets the back.