Am I getting enough workout doing these machines for upper body?

NWCountryGal

I started organizing, and getting the name of the machines/exercises so that I could keep track on my exercise diary. The pic shows what I am doing so far. I am low on the weights, but I have to start out slow naturally, but also watch out for my rotator cuff I had an injury in. So far so good, I feel stronger, way less pain in my shoulder, yes!!

I don't know the other gals are doing their workouts, most likely following em2wl workouts, which I just jumped in and started doing some things. I hadn't gotten anything printed out, can't afford a book, so just doing the machines according to getting all the muscle groups, hopefully:) I've been doing a lot of legwork, but haven't logged it yet. Plan to do that tomorrow. And, I'll be asking the same about that "plan". I heard once that you should do 3 sets of exercises for each muscle group, but I don't know if that's typical, or even right. Feedback welcome.

So here is a copy of my workout today, as far as the weight-machines. Also, I'm not using any ab-machines yet, or even doing crunches etc. Suggestions on what you think is better, just doing the crunches, or using the machines. Denise:)

justsayinisall

I'll be watching thread to see what others think. Following is the opinion of a totally "doesn't know much" old lady lol. First I think ANY type of weight lifting is good, certainly beats sitting on the couch eating chips. I know for me, I do the machines because of back issues. I see you are doing some cable machines. I think those are better than the stationary machines. Looks like you could add some bicep work.

I know you are starting slowly because of a previous injury but don't be afraid to push yourself! I too had a shoulder injury and found that lifting actually HELPED with it. Dang I babied that thing for almost a year and pushing a vacuum hurt, I finally decided to just go for it. Man I wished I would have gone for it sooner lol. In no time my shoulder was back to normal.

NWCountryGal

justsayinisall wrote: »

I'll be watching thread to see what others think. Following is the opinion of a totally "doesn't know much" old lady lol. First I think ANY type of weight lifting is good, certainly beats sitting on the couch eating chips. I know for me, I do the machines because of back issues. I see you are doing some cable machines. I think those are better than the stationary machines. Looks like you could add some bicep work.

I know you are starting slowly because of a previous injury but don't be afraid to push yourself! I too had a shoulder injury and found that lifting actually HELPED with it. Dang I babied that thing for almost a year and pushing a vacuum hurt, I finally decided to just go for it. Man I wished I would have gone for it sooner lol. In no time my shoulder was back to normal.

Oh thanks for this;) Yes, worked in some cable stuff, I like using them, and also, they match closest to the exercises the physical therapist taught me using stretch bands;)

It's so funny you mention biceps because this a.m., and lastnight both, I was thinking I needed to add that in, lol! My shoulder is better, and I noticed that the areas that hurt the most don't hurt at all now, but that includes the stretch band work I did about 1.5 months before I got into the gym;) Now my arm is hurting but not pain, just maybe something I'm doing that is new on that area. But it was in the top of the shoulder, and between my neck and shoulder where it hurt. But this is a different sort of pain, discomfort more so, and it's down on the right side of my shoulder. So it's kind of like it moved, but it isn't even close to what I had before. So again, I think some of the new exercises are hitting that area.

I'll just go easy, but yes, I won't be afraid to add on weight. Some I tried, but I wasn't able to do 10 reps, so when that happens, I drop down;)

Thanks again justsayin, Denise

heybales

I'm guessing that is the order you do it in, since not alphabetical (which would be an awful method to arranging lifts).

Keep this premise in mind - even when you move say freeweights.

Compound moves first using the major muscles, isolation moves last.
Why?

If you did something tricep only and then tried shoulder or chest press which uses tricep also - you just limited working out that bigger muscle, which requires the tricep to even get a good workout.

So I'd also alternate push and pull, that way no doubling up of using same muscle or close to the same.
I'd also make it like lifting rather than circuit training you'd usually do machines with.
So that means starting here, just use 3 sets in a row, 2-4 min rest between them depending on how many muscles used, and 8-12 reps, with enough weight for the last few reps to be really hard.
Despite machines, I'd look up good form so you don't hurt that shoulder. You can use machines with bad form, sometimes easier than free weights, and hurt yourself still.

Most women (and men usually) have issues with shoulder press, so I'd start there, so you have the most strength and can put the most into it.
Shoulder press - push - shoulders (how is this different than Overhead press machine?)
High Lateral Pulldown - pull - lower back
Chest flys - push - chest
Low row - pull - upper back (included, if you got cables, this can be done)
Incline press - push - chest/shoulders
curls
triceps

You'll want to confirm pushing with shoulders is good form.