Sorry - Another help with routine request

I've put off asking for help with my routine in the past because it's by no means a bodybuilding routine, and whenever I've started typing it out, I've come over all embarrassed. (At least, I think I've never posted, but if I have please point it out to me and I'll slink away even more embarrassed)
 
My goals are to reduce my body fat to 22% (currently 28% and have been for past 3 years - yes, I know...) and to have more muscle than the average woman. I am 5' 6" and weigh 9st 8 (although I'm happiest at around 9st 4).
 
This is my routine (I work out 3 times a week, with a 2 day split - so Mon is Day 1, Wed is Day 2, Fri is Day 1, Mon is Day 2...). For the first 6 weeks I was doing 8 x 3, now I'm in the middle of 6 x 4 - just to mix things up). I have to avoid squats, deadlifts and  the majority of exercises which twist my torso (so most ab exercises)
 
Day 1 - Chest, Shoulders, Tris and Abs
Incline chest press
Fly on pulley machine
Push ups on thing-high bar (rehab-ing a shoulder injury)
Lying reverse fly
Upright row
Tricep pulldown (or overhead extension) - both on high pulley
Ab curls, plank.
 
Day 2 - Back, Legs, Bis
Straight arm pulldown
Seated row
Lat pulldown
Lunges (weighted on a BOSU)
Leg press
Leg curl
Bicep curl
 
1 day a week I do 45 mins steady cardio on a stationary bike, and I do between 20-30 mins HIIT or threshold cardio after my weights.
 
The reason I'm posting this now is the PT at my gym says my shoulder blades are 'winging' due to too many upright rows, and I'm not sure how to counteract this (she did give me some remedial exercises), and also my goals are not being met. I had work issues at the end of last year which meant I was missing a lot of workouts and basically coasting - so I know I have to give it time. But help and advice would be appreciated.
 
I haven't posted my diet info, as I thought I've written enough for now, but I can give more details if anyone replies.
 
Thanks in advance
Tam

Tamar

First off I would not do legs and back on the same day whether bodybuilding or not!! Also you could still do a three day split so each body part is only trained once a week and can be concentrated on much better each time. Look at splitting into something like 1) Legs 2) Chest and arms 3) Back and Shoulders or you could swap arms with shoulders.

You might need to up your cardio if you want to lose weight.

If your shoulders blades are winging when you upright row it sounds to me like you might not be doing the exercise correctly. I'm not a fan of this exercise anyway as it is one of the most common ones for causing shoulder injury.

You seem to have a few injurys, could you please expand on these

Hi Kitty - thanks for quick reply. I'm one of these people who posts, then hangs around for the answer - I get very excited at the thought of my questions being answered
 
I have a shoulder injury - I was doing shoulder press, but changed to the upright row because it hurt less. Do you think I should drop upright row altogether? And I've mentioned in previous posts about separated abs due to pregnancy, which is why I can't do the lifts and exercises I mentioned. I have tried them in the past, but it caused huge havoc in my abs, so I now avoid them - although I do stare longingly (and probably off-puttingly) at people who can do them in my gym!
 
The reason I changed to a 2 day split was because it didn't feel like I was doing enough work to warrant a whole week's rest. But, as it's not working, I'll change that as well. (Really don't like the idea of a day of legs, just because they are like jelly when I finish at the moment! But, never fear, I will try it...)
 
I was doing 40 mins cardio after my weights before Christmas, but it was taking too long, so I cut down the time and upped the effort. But, yeah, not working as well as I'd hoped!
 
Are there any other changes/swaps you would make?
 
Thanks again for your time so far.
 
 

If don't don't feel you need a weeks reast then you're not working hard enough

I have been advised not to do pressing or uprights for my shoulders and they get less injuries now and have come along a lot better.

Have you been to see a physio about your abs to see if there's a way to work round the issue or maybe even considered surgery? If you find it affects you perhaps talk to your Doc.

For cardio just mix it up. If you're in the mood for a longer session  or are feeling a little more tired then stick to steady state. If you've less time then go for HIT or just a higher rate on steady state.

By splitting your body as I suggested you will also find that you will be spending less time on lifting weights which should allow you more cardio time too.

kitty


If don't don't feel you need a weeks reast then you're not working hard enough

I know, I know!
 
I've spoken to Doc in past, but they're not separated enough for NHS surgery (that's about 3cm I think), just wide enough to have to think outside-the-box for some exercises.
 
Just one more question, if you don't mind: what do you do for your shoulders?
 

I stick with lateral raises either standing or lying, rear delt pulls and front raises

Thanks for your help, Kitty. I've switched to the split you suggested, added more cardio and got rid of upright rows and added lateral raises. I'm all ready to give my legs a beasting on Sunday!
 
When my PT talked about my winged shoulder blades she made it sound - and your comment added to it - that I'd been training incorrectly. But I've been checking out my kids, and my 10 year old has the same thing. Obviously, he's not been weight training, so is this not just the way I'm made, and - one last thing - what would be the problems attributed to this?
 
Thanks - I promise to slink back into the shadows and lurk for a couple of weeks after this.

This site tells you a lot about it albeit it very extreme cases but also possible causes

http://www.shoulderdoc.co.uk/article.asp?article=577

Hi Tamar,

I'm not an expert so haven't got much advice to offer but just wanted to wish you every success.  You'll get lots of help here.

Good luck !

Lakeslass