Hey there everyone.
I joined a gym this month and my instructor gave me this routine I'm following. I wanted to know some other opinions.
About me:
i'm a female, 5'0 , 136 lbs (63 kgs) , 20 years old.
I never practice any type of exercise.
So he said that training more than 5 a week as overtraning and that I should follow a 4 time week plan. 2 days cardio and 2 days weight lifting. I'm trying to eat clean unprocessed foods and to be around 1500 calories a day.
On cardio days I'll exercise for:
15 min treadmill
10/15 min on bike
8 min on ? machine (don't know the term, arm exercise where you pull lol!)
5 min on stepper

weight lifting: (I tried to find the name of the exercises in english in exrx.net)
leg press 1 set of 15 reps 10 kgs
lever leg extension 1 set of 15 reps 10 kgs
lying leg curl 1 set of 15 reps 10 kgs (I can only do 8-10)
seated hip abduction 1 set of 15 reps 10 kgs
lever seated hip aduction 1 set of 15 reps 10 kgs
peck deck fly 1 set of 15 reps 5 kgs
triceps machine 1 set of 15 reps 5 kgs
machine for back 1 set of 15 reps 5 kgs
curl with dumbdells 1 set of 15 reps with 2 kilos dumbdells
shoulders press with dumbdells 1 set of 15 reps with 2 kilos dumbdellls

abs - 3 sets of 15 reps: regular and obliques
lombar exercises

stretch

do you think this is a good routine?
he told me the goal was to slowly add some weight but I think maybe there should be more sets with less reps?
thank you for your comments
andreia

This is a great routine as far as I can tell. You should stick to that for a while and I'm sure your coach will adapt it as you progress.

Now my best advice can only be: watch your food carefully.

It all starts in the kitchen...*sigh*...

wellcome! :tucool:

do you think this is a good routine?
he told me the goal was to slowly add some weight but I think maybe there should be more sets with less reps?
thank you for your comments
andreia

If you are new to exercise, I think this is a good routine. It is slow, and easy. That is the best way to start. Your body needs to learn what exercise is all about, and you need to learn how your body responds to different activities. Your coach is trying to expose you to many different exercises and motions. That's great! You'll soon learn the ones you like and don't like. Your strengths and your weaknesses. If you start exercising with great intensity, you'll get discouraged quickly and stop. Also, with high reps, you are less likely to injure yourself. For beginners, high reps is good, I think.

Eventually, you'll need to increase sets, decrease reps, yes. But not at the beginning. I hope this helps.

Glad you're here at JSF Forums. Congradulations on starting a new, healthier lifestyle. Please keep us informed on your progress.

I agree with williamso that this is a good beginners work out.. however, I would suggest doing cardio at least three day's a week... but that's just my opinion.. stick with it and I'm sure you'll do great :tucool:

I certainly think this is ok for a starter. Once you get into a routine and your fitness improves, you will be able to tailor your program to your own specifications. i.e. you may feel you want to improve on your legs, or your chest, or you may feel that you need to concentrate on your cardio. I think that motivation is always the first hurdle. At least you made the first step by going to a gym and getting a personal trainer to make you a program. And of course, you are not eating better, which is a major hurdle for alot of people. Discipline yourself to eat better and go to the gym as specified. If you feel that you are not motivated to go to the gym, then partake in classes - BODYPUMP will be good for you - work at your own pace, SPINNING would also be great for your cardio workout, as would BODYCOMBAT. I do these classes because i find the gym mundane and waiting around for equipment to be free is a major pain. But STICK WITH IT. and you will feel like a whole new person.