[MILF]

I am new to the fitness game and am looking for a good cardio & weight training routine.
I am 118lbs @ 5'4. If anyone could lend suggestions it would be appreciated.

By the way, nice board!!!

[ttuPrincess]

Glad to have you hun!

try doing your cardio on an empty stomach in the AM and lifting in the afternoon or night time. I do a 3 day split on a 5 day rotation
Day 1: legs
Day 2: off
Day 3: chest/shoulders/tri's
Day 4: off
Day 5: back/bi's
start again

[Effie_drine]

This is my routine right now

Day One (Chest)

Chest
Flat Barbell Bench Press - 3 sets x 12,8,6 reps
Incline Barbell Bench Press - 3 sets x 8,8,6 reps
Decline Barbell Bench Press - 2 sets x 8,6 reps
Decline Dumbbell Flys - 1 set x 12 reps

Day Two Cardio


Day Three (Back)

Back
Lat Pulldowns (to front) - 3 sets x 12,8,6 reps
Seated Cable Rows - 3 sets x 12, 8,6 reps
Close Grip Pulldowns - 3 sets x 12 8,6 reps
One Arm Cable Rows - 1 set (each arm) x 12 reps


Day Four Cardio


Day Five (Legs)

Squats- 3 sets x 12 10 8 reps
Leg Press - 3 sets x 8,6,12 reps
Leg Extensions - 3 sets x 8,8,12 reps

Hamstrings
Lying Leg Curl - 3 sets x 8,8,8 reps (hold rep for 30 sec sqeeze at top).

Calves
Standing Calf Raises - 4 sets x 15,15,15,15 reps


Day Six (Arms, Abs)

Biceps
Standing Barbell Curls - 3 sets x 12,8,6 reps
Alternating Incline Dumbbell Hammer Curls - 3 sets x 8,8,8 reps
EZ Bar Reverse Curls - 2 sets x 8,8 reps

Triceps
Cable Push Downs - 3 sets x 8,8 reps
Bench Dips - 2 sets x 12,12 reps
Overhead Dumbbell Extensions - 3 sets x 12,8,8 reps

Abs (rest 30 seconds between sets) Mix your ab routine up by going to failure every other week.

Crunches - 2 sets x 15 reps
Reverse Crunches - 2 sets x 15 rep
Side Crunches - 2 sets x 15 reps


One day of rest and back into we go

[MILF]

thanks for the info