Push Day vs. Pull Day?

Emily3907

I have a question for you all. I recently started a weight training program at my wellness center. I met with an exercise specialist and she set me up with two workouts as folllows:

Push Day:
Warm up - Not sure what to call it, but it is like an arm bicycle. You stand and your arms do the cycling.
Chest Press
Leg Press
Shoulder Press
Arm Adduction (Pectoral machine)
Leg Extension
Arm Extension
Back Extension
Crunch (Ab Machine)
Cool Down - Vario machine for 20 mins at level 6

Pull Day
Warm up - Recline Bike for 15 mins at level 5
Pulldown (Vertical Traction machine)
Low Row
Leg Curl
Arm Curl
Back Extension
Crunch (Ab Machine)
Cool Down - treadmill for 16 mins ranging from 2.8 to 3.3 mph at a gradient ranging from 0.0 to 7.5

So, my question is...

I hate the arm cycle thing in my push day, is there another warm up option?

Is it okay to mix these workouts up? Also, is it important (for safety and injury risk) to keep these days separate or can I combine them all into one workout 2-3 days a week?

Once I have a better idea of what I want, I am going to meet with the exercise specialist to update my program to my preferences. The problem is my gym uses the TechnoGym equipment, so my workout is locked into my key and when I try to change it up, it gets confused and I have to keep opening my phone to find what to do next. So, I would like to get a better idea of what will work before I meet with my specialist.

Thanks!

slaite1

I have opinions on the workout itself-but generally just stick to what she said. As far as the warmup it doesn't matter. Do some jumping jacks or maybe push-ups to warm up. You can also do a couple of the exercises at a very low weight to loosen up.

It seems the workouts were made to be done on different days. Did she tell you how often to do the workouts and everything? Did she go over the exercises, sets, reps, intensity?

Ben_there_done_that

I suppose you could mix them and do a full-body workout, but you'd probably do well to stick to the program.
And the warm-up can certainly be sub'd. You should just do some kind of dynamic stretching (warm-up) before you start with any weights. I just to wide circles forward and back and do just the bar to warm up my arms and chest.

Emily3907

When we talked, I told her that I was swimming 3-4 days a week and that I wanted something for the "off" days to help tone up. She told me that the program could be used how I wanted (no particular "days"), but that it was best to alternate them and to give myself a rest day after a weight day (which would be my swimming day).

The way the TechnoGym thing works, is the weight and reps are programmed in. So, when I insert the key into the machine, it tells me what weight to set and how many reps to do. It also counts down the 30 second "rest" period between sets. Typically, most of them are 2 sets with 12 reps each.

What I am finding though, is that I don't feel like I am really pushing myself, I hardly break a sweat. The weight I have set seems to be okay, but when I am done with a "day" I don't feel like I did much. (Should I be exhausted?) That was what had me thinking I could combine the 2 days into one.

Ben_there_done_that

I don't sweat nearly as much from lifting as I do from cardio. I suspect that's pretty common. You won't burn as many calories, but you should feel it if you're adequately challenging yourself with higher weights and/or reps. Like how walking down the stairs immediately after doing legs can be embarrassing.

That TechnoGym sounds awesome. Robots!

Emily3907

I usually feel it in the evening after I have completed a "day", but the next morning I am okay.

It sounds like, for now, I am on track. My program expires on June 6th and I meet with the specialist again to update/create a new program. (And I do this every six weeks.)

I am going to make notes between now and then, so that I am prepared to discuss and make changes based on my results/experience.

Also, the TechnoGym is awesome!! I actually really love it and it takes any guessing out the equation (especially for a newbie like me). The only time it sucks is if you go out of sequence or accidentally reset the machine while using.

slaite1

Sounds to me like you are stronger than you and your trainer thought! Probably from the swimming. Can you ignore the recommendation for the weight on the machine to push yourself a little more? The machines sound pretty cool- but it the weight isn't heavy enough then increase it! You don't have to be exhausted-but you should feel it. If you feel you would be able to combine the workouts, then they are not challenging enough. Maybe push yourself a little more with the weight if you can, see if it helps.

As a guide, I like to have rep "ranges" when first starting an exercise. I don't have to do 12, I shoot for 8-12 or 10-12, for example. On the first set, I can hit the top number. By my last set, I am usually struggling to hit the lower number on the range. If you bust through the last set easy and hit the top of the range, you need to go heavier. If you can't even hit 12 on the first set, you need to go lighter. That's just a simple guide you can do alone until you meet with the trainer again.

Emily3907

Thanks!

She did say that I can increase the weight as I see fit and there is an option on the machine to adjust the weight so that it is logged on my key thing and I have record of it.

There are some where the weight is perfect. The first set is good, the second set is more of a challenge and I am fatigued by rep 8 or 9. But, there are some where I breeze through both sets with no struggle. I may play around with adjusting the weights on those.

slaite1

Yea, you're a swimmer. That's killer on a number of different muscles, you're probably super strong!

I don't usually like machines, but I'm jealous of these ones! Especially since they track your progress and time your breaks, very cool!