Is this a balanced/good strength training workout?

MalSponseller
MalSponseller Posts: 217 Member
in Fitness and Exercise
I've been fiddling around with my Total-Trainer and just haven't been happy with the random stuff I've come up with. My knowledge on the subject is limited, honestly, and so I took to the internet to try and find something. I currently cannot find the exercise guide that came with the gym, which was one of my main problems.

I came across this guy. I know the video's a tad long, but he has a spreadsheet for the routine. Does this look like it'll hit all the muscle groups it's supposed to? Is it missing something? Also, he mentioned doing this as a 3x a week routine but didn't mention which workouts which days. Are the black lines separating the different workout days, do you think?

Just a little lost here; really wanting to incorporate some resistance training, but I need someone who knows what they're talking about to make sure I'm going about this the right way.

Also, what on earth do those 'shrugs' do? xD

http://world-according-to-jim.blogspot.com/p/total-gym-workout.html This is the video

https://docs.google.com/spreadsheet/ccc?key=0AqTXMzzHWDbydHhaQjFtczUzNEdaWVRWX19MYzB5NEE&hl=en#gid=0 Here's the spreadsheet.

Thanks in advance.

Replies

  • wellbert
    wellbert Posts: 3,924 Member
    If it doesn't have barbell squats, deadlifts, overhead press or bench, it's not a good strength training workout. Of course, the previous is only if you care about having whole-body strength as fast and efficient as possible.

    You could go do a ton of isolation exercises, spend more time in the gym, and get a lot less benefit that takes a lot more time to achieve... But it's a ton /easier/

    up to you.

    Red pill, or blue pill.

    If you really want to start strength...
    Starting Strength
    STronglifts 5x5
    or New Rules
  • MalSponseller
    MalSponseller Posts: 217 Member
    Well, it's got single leg squats and bench presses, but I don't know if you could even do deadlifts or overhead presses on a Total-Trainer. I can add them in manually, but I attempted dumbbell deadlifts the other day and it hurt my back; I'm pretty certain I'm out of alignment when doing them but the boyfriend isn't home at the moment to help spot.
  • MalSponseller
    MalSponseller Posts: 217 Member
    Well, I attempted to do the whole workout, just to see where my levels are on the Total-Trainer (mostly level 3, some 5, and my legs need to be done on 7 I think), but by the time I got to pull-overs, about half way through, I was beat.

    Still unsure as to how these 3 days should be separated. Should it be all arms on one day and legs on another or something like that? Also, anybody know if those shrugs are actually worth doing? I've never seen anybody do something similar to those before...?

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