I'm just starting weightlifting, or I should say, I've been weightlifting off and on for a few years but never knew much of anything about it. I went to a personal trainer recently and he set me up with a program, and I wanted to get a 2nd opinion about if it's good or not. My goal is to burn fat and gain definition.
Your opinion and criticism is appreciated.
Warm Up-30min elliptical, movement prep (halo, arm swings 5 each way, 10 push ups)
Strength 3 sets, 6-10 reps, 60s rest between sets.
Chest: Dumbell Press, Incline DB Press, Pec Deck or Flys, Dips.
Shoulders: Overhead DB Press or Standing Barbell Shoulder Press, Lateral DB
Shoulder raise, Seated Bent-Over Lateral Raise.
Core: Ball Crunches, Front Planks.
Triceps: Close-Grip Bench Press, Rope Pulldowns, Single Arm Cable Pulldowns
Shoulder: Rotator Cuff
Abs: Front Planks, Kneeling Cable Crunches, Lateral Oblique Crunches on back extension machine.
Back: Lat Pulldown (cables), T-Bar or Straight Bar Row, Single Arm Seated Row,
Back Extensions, DB Shrugs.
Biceps: Pull-Ups, Seated Hammer Curls, Preacher Curls,
Wrist/Forearm: Single Arm Wrist Curls.
No leg work?
Sorry, forgot to mention that I have chronic hip and knee pain which prevents me from doing any hip or leg work due to joint degeneration
That looks like too much to me. Pick one exercise for each of your listed muscle groups (for chest do DB or BB press, for shoulders do DB or BB overhead press, do Rows for back). If you wanna add in accessory stuff (like wrist curls, bicep curls and tricep exercises, side raises, etc), add them in toward the end of the workout. If you work your chest and shoulders hard enough that will get your tris too, same with rowing motions and your bis, though it wouldn't be a problem to add in an isolated exercise for each at the end, just dont go too crazy. what you have for your core seems fine.
Also take a look at HCT-12 (on this site). I'd say Starting Strength or a 5x5 routine would be great, but it'd be tough to pull those off if you have hip issues since they are partly centered around squats and deadlifts.
Less is more when lifting. What that PT put you on looks like too much to me, but then again, I'm no professional, however I'm sure others on here will agree.
Last edited by soclydeza; 03-18-2012 at 01:53 PM.
Friends don't let friends slam weights on the ground after every set
upperbody routines look good to me. if you are able to do elliptical then i would think you could do some rehab work for your legs. whats your cardio work?
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Keep in mind, his goal is to add definition and burn fat.
Sound like the trainer is trying to get in a high volume of exercises with that goal in mind. Assuming he sticks with the 60s of rest, he'll likely be lifting next to nothing for most of these exercises. Seems more like interval cardio with dumbbells then weight training (which is probably the best way to go if that's your overall goal).
Also, 30min eliptical isn't a warmup, it's a cardio session. Personally I would cut that down to 10min MAX, as you are already doing cardio other days.
And as the others said, lower the volume and add any leg work (or rehab as was suggested)