I am 32F, height - 162 cm, weight - 65 kg. I have recently started doing strength workout at home, prior to that I used to do mostly cardio at home. In 2024 I lost significant amount of weight (from 72.8 kg to 57kg) however, I gained 8 kgs in last almost 2 years because I was unable to workout due to my deteriorating health which eventually made me completely bed-ridden. Last April, I had done hysterectomy and unilateral oophorectomy and DIE excision surgery for endometriosis and adenomyosis and currently living a pain-free life that once I dreamt of. So, now my MAIN GOAL is gaining muscle and strength and losing fat. Please tell me if this workout split is good or not. For back row movements and rdl I am using 5kg dumbbells and for rest 2 kg. Starting this has made me realise how much weak I am but I am happy to work on it and improve my new-found life. Any advice is highly appreciated.
*Day 1*
Upper body :
1) Pushup (chest) - 8 reps 3 sets
2) chest press (chest) - 8 reps 3 sets
3) Bent over row (back) - 8 reps 3 sets
4) dumbbell shoulder press (shoulder) - 8 reps 3 sets
45-60 seconds break between sets and 1-1:30 minutes between exercises
5) superset (8 reps 3 sets)
i) bicep curl (bicep)
ii) tricep dip (tricep)
For supersets rest 90 secs between rounds
+15 mins cardio
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*Day 2*
Legs and glutes :
1) Sumo Squat (glutes) - (12 reps 3 times)
(1 minute break in between sets, 1:30 secs after exercise)
2) Goblet Squat (quad) - (12 reps 3 times)
(1 minute break in between sets, 1:30 secs after exercise)
3) RDL (12 times 3 sets)
4) Glute Bridge (20 seconds 3 times)
5) weighted calf raise (10 times 3 sets)
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*Day 3*
Core :
1) Plank (3 times till failure)
1 min break in between
2)
i)Crunches (20 reps 3 times)
20 times
ii) Russian Twist (20 reps 3 times)
Toe tap - 20 times
iii) Leg Raise (20 reps 3 times)
10 times
+ 30 mins cardio
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*Day 4*
Rest
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*Day 5*
*_ UPPER BODY WORKOUT_*
1) dumbell chest fly (chest) - (8 reps 3 sets)
2) Single arm dumbbell row (back) - 8 reps 3 sets each arm
3) lateral raise (shoulder) - 8 reps 3 sets
4) rear delt flyes (shoulder) - 8 reps 3 sets
45-60 seconds break between sets and 1-1:30 minutes between exercises
5) superset (8 reps 3 sets)
i) hammer curl (bicep)
ii) tricep kickback (tricep)
For supersets rest 90 secs between rounds
+ 15 mins Cardio
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*Day 6*
Legs and glutes
1) Sumo Squat (glutes) - (12 reps 3 times)
(1 minute break in between sets, 1:30 secs after exercise)
2) Goblet Squat (quad) - (12 reps 3 times)
(1 minute break in between sets, 1:30 secs after exercise)
3) RDL (12 times 3 sets)
4) Glute Bridge (20 seconds 3 times)
5) weighted calf raise (10 times)
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*Day 7*
Rest
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from loseit - Lose the Fat https://www.reddit.com/r/loseit/comments/1wlb9q3/need_advice_on_this_whole_week_workout_split/
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