OK, so i finally had my Fitness assessment follow-up today and man it was brutal. Here is the breakdown:

Measurements:

Arm: 14.5" (R&L Avg.)
Waist: 37"
Abdomen: 40.25"
Butt/Hips: 43"
Thigh: 20" (R&L Avg.)
Calf: 15.75" (R&L Avg.)

Est. BF: 25.86% (159.4# Lean Muscle and 55.6# Fat)

VO2 Max: 42.70 ml/kg/min

So I also had her develop a work out plan for me. She did not favor Splits (which is what I was doing) and moved me to a total body 3X a week and 20-30min Cardio 3-4 times a week. So here is what the plan is

# of sets: 3
# of reps: 12/10/8

Leg Press
Leg Curl
Leg Extension
Rowing
Lat Pull Down
Pec Fly
Chest Press
Shoulder Press
Bicep Curl
Tricep Extension
Push-up Max Out (No set or reps, just go until I can't get up off of the floor :cry:)

I am using the same weight for all sets of each exercise, this is only until I gain some more muscle, then we will re-evaluate and start varying the weight throug the sets.

I did this entire routine in about 1hr and felt like I was going to die afterward, I can only imagine what tomorrow will feel like. Anyway, this is what has been proposed and I would like to get the opinion if the group. Is this a good plan or are there a few tweaks that could be added to improve it? I welcome any feedback.

# of sets: 3
# of reps: 12/10/8

Leg Press
Leg Curl
Leg Extension
Rowing
Lat Pull Down
Pec Fly
Chest Press
Shoulder Press
Bicep Curl
Tricep Extension
Push-up Max Out (No set or reps, just go until I can't get up off of the floor :cry:)


What kind of access to weights do you have? To me, this looks like too much and too long of a workout for a beginner. Are these all machines? I would like to see you on free weights after a week or so of getting your muscles, joints and tendons accustomed to lifting weight.

You should stick to the money lifts when you're ready:

Deadlift
Squat
Bench press (and Dips)
Rows (and Chin up)
Overhead press

You could do these 5 exercises 3x/wk, 3 sets for 8-12 reps and make great gains.

I second the opinion of tb. It would be nice to see some free weight leg exercises included in your program. A training session(s) dedicated to learning squat variations would be well worth it.

Your enthusiasm really comes through in your post. Keep it up :tucool:

In answer to tb:

Yes they are all machines, except the push-ups :p. Due to my initial physical prowess *note the sarcasm*, the trainer felt it beneficial to have me on the machines for the first 2-3 weeks. Mainly for the reasons stated above by tb. Also, I am not looking to "Bulk-up", just tone-up and improve my endurance. I told the trainer this before she proposed the plan.

I definitely plan on moving to free weights in the future. I also need to build some confidence before I go into the free weight area. It has been a long while and every time I go in there I feel out of place. I realize that this si non-sense and that 99.5% of the people in there would be more than glad to have me in there and even give me assistance, but it is that whole psychological step of being able to pull my own weight, no pun intended, and not have to pull all of the weights off the bar while working in between someone elses sets.

I think machines will be fine for the first few weeks, too. You can get your confidence and some strength up to handle learning the coordination of free weights.

Remember that lifting heavy weights will aid in your fat loss goals. You can not 'bulk up' unless you really want to, so you never should worry about that. Diet, lifting, and some cardio will get you to your goals. Good luck, and keep us posted.

In answer to tb:

Yes they are all machines, except the push-ups :p. Due to my initial physical prowess *note the sarcasm*, the trainer felt it beneficial to have me on the machines for the first 2-3 weeks. Mainly for the reasons stated above by tb. Also, I am not looking to "Bulk-up", just tone-up and improve my endurance. I told the trainer this before she proposed the plan.

I definitely plan on moving to free weights in the future. I also need to build some confidence before I go into the free weight area. It has been a long while and every time I go in there I feel out of place. I realize that this si non-sense and that 99.5% of the people in there would be more than glad to have me in there and even give me assistance, but it is that whole psychological step of being able to pull my own weight, no pun intended, and not have to pull all of the weights off the bar while working in between someone elses sets.


you will only bulk up if you eat TONS. lift heavy. lift hard. compound lift.

you will only bulk up if you eat TONS. lift heavy. lift hard. compound lift.

compound lift? :confused:

compound lift? :confused:

Exercises that involve more than one joint- look at the list I gave to you above. Those are all the major compound lifts. They work more muscles at once.

What does lifting free weights do for you over machines? I am in a similar situation to valhalla076. I can't lift much in the terms of weight yet, and seeing those guys doing these curls with mass dumbbells was enough to make me bee-line to a machine.

What does lifting free weights do for you over machines? I am in a similar situation to valhalla076. I can't lift much in the terms of weight yet, and seeing those guys doing these curls with mass dumbbells was enough to make me bee-line to a machine.

Free weights generally promote faster strength and muscle mass gains because they recruit more muscle fibers during the repetition.

You can google the phrase "free weights or machines" to read up on all the commonly cited differences.

There's a reason why your gym has 10 lb dumbells and why those 45 lb plates aren't permanently attached to the barbells. Free weights aren't only for the big guys. :)

Free weights generally promote faster strength and muscle mass gains because they recruit more muscle fibers during the repetition.

You can google the phrase "free weights or machines" to read up on all the commonly cited differences.

There's a reason why your gym has 10 lb dumbells and why those 45 lb plates aren't permanently attached to the barbells. Free weights aren't only for the big guys. :)


I was just coming on now to edit my post, because I did that exact same thing just a little while ago. I should have thought of checking with google first. Thank you for the answer. :)