Please analyze my workout plan! I want my arms cut and my stomach rock hard!?

Question

5'4" 127lbs not trying to lose ........
My plan:
M - walk and jog mix 45 minutes: 15 minutes of stretching
W -walk and jog mix 30 minutes: 30 minutes of jump roping (took a while to get to this continuous point, but I have great legs)
F- walk with 5lb weights for 45 minutes : 200 crunches in 4 sets of 25

T & TH- Billy Blanks Boot Camp 45 minutes (usually on these nights, depends on how eating went I will end my night with 200 crunches)

TRICEPS (M-F) Using Dumb Bells
close-grip bench, tricep dip, tricep press, kickbacks, tricep extension...I will be doing these exercises for 5 days a week and I will do each one for about 15,10,5 in reps and rest 1 minute and resume 15,10,5 reps rest 30 and end in 15,10,5. I am trying to get nice arms and shoulders while adding weights to my work out.

Answer 1

For not wanting to lose you're doing alot of cardio! Hey, it's giving you great legs! All of the walking, jogging, and boot camp will keep fat off of your body, as long as your calories are kept to a minimum. It sounds like you're doing good, and as hard as you re' working I'm assuming you're watching what you eat?
If I could offer a suggestion with your arms it would be this: Work your arms one day, and give them a day off. If you work them every day, they get no recovery time, and then injuries come.
When we work with weights, every other day for each muscle group is required, does this make sense? I would suggest you also work your biceps just as hard for muscle balance. Any time you work the back, work the front as well, good job!

Answer 2

I would suggest that you set up training under the direction of a professional trainer, independent from an employee at your gym. You need to have someone who has studied the physics and physiology involved so that you do not overwork muscle groups unintentionally. There are also ways to build up in specific steps so that the maximum effects can be achieved. Stretching is also imperative to integrate into your routine, to avoid possible tearing of tissue or cartilage around the joints. A gentle, slow pace is more effective than a fast pace because with "quick" you can open yourself up to injury because your body mechanics may be off. By going very slowly with movements (such as with weight lifting), you can involve more of adjoining muscle groups and the ENTIRE muscle gets worked out, rather just at the beginning and the end (trying to bypass some of the discomfort...)of the tissue.

Drink lotsa water before, during, and after your workouts to purge your body of waste materials expelled by the muscles. No diuretic drinks like sodas, beer, tea, alcohol. Diuretics remove more water from your body than what you consume, thereby dehydrating yourself in the process. Vitamin drinks & bars are good to keep up your energy and avoid fried foods.

Be smart. Don't be in such a hurry. The results will stay with you longer.

Answer 3

Well, with my degree in Kinesiology and previous personal training behind me here are some suggestions....

GUNS - I know that you mentioned that you want some guns as arms..... but keep in mind that you don't want to work the same muscled every day! It is the time in between those days which the muscle actually builds. Explanation: when we lift weights we are tearing our muscles - the day in between allows the muscle to build while repairing itself.
It is also great to use your own body weight - push ups are GREAT for this... you build up so many more muscles than just biceps and triceps, you get chest, deltoids, shoulders, forearms, back, neck.
WASHBOARD - it is true that there are a ton of ab workouts out there. I strongly recommend core secrets - not only will you get those ab muscles but so much more. It is the cardio that actually allows us to see/ visualize the 6-pack. Explanation: Once the layer of fat around the stomach area is burned you will be able to see those muscles that you are working out so hard.

Quote that I find motivating for me...
"What would you set out to achieve it you knew it was impossible to fail?"

Best of Luck to You!

Answer 4

That's too much exercise for a begginer....just start with 50 jumping jax 10 sets of 10 sit up's and 100 arm rotations frontwards 100 backwards for 20 minutes a day for three day's and after that move up to 30 minutes a day and then start executing other exercize workout as time progress, and gradually start to build yourself up.

Answer 5

+you forgot the most important thing!!! ALWAYS ALWAYS look at yourself as + never as a - giving yourself some praise for what you HAVE DONE SO FAR not always looking at what you still need to do...now at the age of 40 I started losing weight at the age of 19thru 23 i was never able to be just satisfied with what i did do i always wanted more look at the scale when the tape measure stops and vice versa it will help you alot more than you think!! you might also ask for a body fat content test from the club you belong to or from your doctor GOOD LUCK TO YOU AND A A+ TO YOU!!!!!

Answer 6

more sit ups for the tummy
curls for the biceps
other wise your program look fine

take a dumb bell straighten the arm then curl it towards your chest dont use a bell that is to heavy for you if you do you can hurt your self aslo push up's are good for the biceps

Answer 7

PILATES!! :-) ...and attempt to shrink the junk nutrition. rubbish in, rubbish out. Its super you be conscious of that... so as this would be a solid start up. skinny human beings would be risky so for you to consume solid meals. do no longer deprive your self of issues you savor, yet consume them carefully. i'm skinny and in solid shape yet I do savor an enormous Mac each and every as quickly as in awhile. undergo in strategies, we can't consistently be like human beings we see on t.v. or in music video clips, etc. basically attempt to be YOU! .... consume healthful, set up a solid artwork out ... (it is likewise possible to do stuff at domicile). additionally, those exercising balls are super for crunches, push-ups.... mm

Answer 8

if you want to build up your arms, do high weights and low reps. thats what my guy friends do. for abs, just do alot of ab work everyday and watch your diet. good luck.

Answer 9

good for you...rock on