hows this programme sound??

[mortious]

So, as you all know, i'm very much a beginner at weight lifting and this is what my gym trainer recommended. (i'm also looking to get fit/lose weight.)

Warmup: 5 minutes
Stretch

10 Minutes cardio (on bike)

1st set of weights:
Lat Pull Downs (shoulder muscles, back) 37.5 kg, 10 reps
Asissted Chin ups, 20 kgs (lighter = harder) works Pecks/Bis, 10 reps.
Tricep Pushdown, 35kgs, 10 reps (works tris)
Lat Raise, 7 kgs, 10 reps (works delts)
Leg press 40 kgs, 10 reps (works thights/knees/hamstrings)
Leg pushdown, 50 kgs, 10 reps, works back thighs.

10 minutes cardio, stepper machine.

2nd set of weights:
Bench Press using 2x Hand weights, 15 kgs each hand, 10 reps. (works chest/tris/shoulders)
cant remember the name of this one but u sit on a ball and chord towards u, (works shoulders/back/tris)
Bicep curls using 25 kg bar (10 reps)
Lat Raise, 7 kgs, 10 reps (works delts)
Leg press 40 kgs, 10 reps (works thights/knees/hamstrings)
Leg pushdown, 50 kgs, 10 reps, works back thighs

10 minutes walking/running on tredmill

15 minutes ab excercises, 3 sets crunchies x 10 times
3 sets of oblique side ones, x10 times
3 sets of ab bridge (hold 20 secs each time)
3 sets of ab leans, 10 reps (works lower abs
3 sets of crunches, 10 reps (works uper/mid abbs)

5 minutes warmdown
stretch

repeat 3x a week
hows this programme sound guys??

 

[Cynical Simian]

Pretty simply, it's complete junk. Focus on compound lifts and use free weights instead of machines; check out the Bill Starr Single Factor 5x5 or look in young_squatter's journal for the routine that Mark Rippetoe gave him that's probably even more suitable for a beginner than the SF.

 

[mortious]

dude i dont even know what compound lifts of w/e are......................................... and we don't have many free weights at my gym. don't tell me that i should leave the gym cus that kinda advice aint needed seein theres no other gyms. all i've got is machines......... and a few hand weights, if its complete junk why are there some rly big and strong ppl at my gym usin machines only??

 

[mortious]

bro, sorry that message sounded a bit harsh i didnt intend on it sounding that way lol, thanks for helpin

 

[Guinness5.0]

and we don't have many free weights at my gym.

Do you have a barbell, some plates, a power rack (or squat rack) and a flat bench? Those are the three things you will need, in order of importance.

You don't need one singgle solitary machine to get a good workout. You need freeweights.

 

[cwc73]

I work at a great gym with lots of machines. If i do use one of the machines, it is likely to be a calf extension machine. Oh, and the new 2 grand leg ext machine from Life Fitnesss. I can't lie; machines blow, but i do happen to like those two.

I'd suggest (since you are trying to lose weight) to use the dumbells in a high intensity circuit with short breaks.

 

[mortious]

Thanks for the input guys. The only freeweights at my gym are dumbbells, so i'll ask my trainer if there are any suitable programmes for me, the only problem being shes going to be a complete bitch and lecture me about the dangers of freeweights amd shit. o well thx guys

 

[muscelove]

Dont ask her shit...dont listen to her.....read read read these forums and you will get better results for free....Plus shes a woman, not that there arent women trainers who dont know their shit but I will make the assumption that shes pointing you in the wrong direction. A direction that a woman joining a gym would want to follow.