Results 1 to 7 of 7

Thread: Does this seem like a good routine?

Hybrid View

  1. #1
    Wannabebig Member
    Join Date
    Mar 2012
    Posts
    0

    Does this seem like a good routine?

    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.

    -
    Weights M-W-F
    Cardio – T-Thurs

    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.

    Monday -
    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.

    Wednesday -
    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.

    Friday -
    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.

  2. #2
    Train Hardcore!!! muscle_g's Avatar
    Join Date
    Aug 2008
    Location
    South Carolina
    Posts
    1,652
    No leg work?
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

    Training log
    http://www.wannabebig.com/forums/thr...72#post2635572

  3. #3
    Wannabebig Member
    Join Date
    Mar 2012
    Posts
    0
    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

  4. #4
    Senior Member soclydeza's Avatar
    Join Date
    Nov 2009
    Location
    New Jersey
    Posts
    585
    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

  5. #5
    Senior Member ZAR-FIT's Avatar
    Join Date
    May 2011
    Location
    Rahway NJ
    Posts
    202
    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?
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

    Follow my Workouts - http://www.wannabebig.com/forums/sho...olume-Workouts

    http://www.atlargenutrition.com/

  6. #6
    Senior Member
    Join Date
    Mar 2012
    Posts
    234
    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).

  7. #7
    Senior Member
    Join Date
    Oct 2008
    Posts
    654
    Quote Originally Posted by PistolSlap View Post
    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.

    -
    Weights M-W-F
    Cardio – T-Thurs

    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.

    Monday -
    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.

    Wednesday -
    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.

    Friday -
    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.
    I would put your Mon workout on Fri, and Tue workout on Mon, and Fri workout on Wed. That will allow for more recovery for your triceps.

    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)

Similar Threads

  1. Replies: 5
    Last Post: 05-04-2006, 08:57 PM
  2. my routine .... good?bad?
    By PBX4Sho in forum Bodybuilding & Weight Training
    Replies: 6
    Last Post: 10-12-2005, 08:54 AM
  3. Good or Bad Routine
    By Fang EEE in forum Bodybuilding & Weight Training
    Replies: 3
    Last Post: 10-17-2002, 08:06 PM
  4. my routine any good?
    By ChubbZ in forum Bodybuilding & Weight Training
    Replies: 6
    Last Post: 10-13-2002, 12:36 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •