Can u put this in a plan for me? Pic.

Linnea1972
Linnea1972 Posts: 183 Member
in Fitness and Exercise
Hi, what im asking is the trainer at the gym today added on 5 more strength training machines to my 5 I have already been doing. I tried to get him to explaine to me the best way to do these, to do a 4 or 5 day week workout. I say maybe 5 as right now ive been doing 3x a week but ready for more... what ones should I do on what day's? Ab and cardio I will do everyday I go to the gym.. tx3x8eh3po3i.jpg

Replies

  • Linnea1972
    Linnea1972 Posts: 183 Member
    Chest press 15 reps@50 lbs
    Back pull down 20 reps@70lbs
    Arm extensions 20 reps@45lbs
    Leg press 20 reps@145lbs
    Torso rotation 20 reps@50lbs
    Ab machine 25 reps@60lbs

    New added today 9/3/15

    Seated Row 20 reps@50lbs 2X
    Hib abduction 20 reps@40lbs
    Hib adduction 20 reps@50lbs
    Roman chair goal 3x15reps (knee lifts)
  • LKArgh
    LKArgh Posts: 5,178 Member
    edited September 2015
    Is there a reason you are avoiding free weights? This plan looks weird to be honest. Lots of reps, but weights indicate you could actually work with much higher weight, it is not as if you are just terribly weak, so it looks just weird. Why would anyone aim for a total of 60 reps per exercise 5 times a week ? Or am I reading the picture wrong?
  • Linnea1972
    Linnea1972 Posts: 183 Member
    @aggelikik not 60 reps, 20 reps 2x on each machine. Ive lost 58 pound's and trying to get rid of fat and tone up. I don't have anyone to show or teach me what to do other than the wanna be trainer at PF... But he never metions free weights....:)
  • Linnea1972
    Linnea1972 Posts: 183 Member
    And this is over a 2 month time I've just joined the gym. ..as you can see the weighy has increased.
  • VegasFit
    VegasFit Posts: 1,232 Member
    I'm confused over the fact that you tried to get him to explain it to you? He doesn't sound very helpful.
  • Linnea1972
    Linnea1972 Posts: 183 Member
    Well he was more like,"its up to you, however you want to do it" he mentioned ways to go but did not really take the time to sit with me and make a plan that best fit for a kinda newby still working on strenth..
    This is why I came here for suggestions on a good balance of doing these machines like how many on what day to make a plan...
  • Ironmaiden4life
    Ironmaiden4life Posts: 422 Member
    edited September 2015
    Looking at it he has you working in a stabilization/endurance rep range which is perfect for someone just starting out. His exercise selection,if that's his goal, is pretty horrible IMHO.

    OP how many days do you want to work out? And as for working abs every day it's completely unnecessary, but doing cardio every time you go is a good choice.

    Edit: did I read right that you've been on this for 2 months? Has the rep range and exercise selection been the same? Or has he had you different things?
  • ninerbuff
    ninerbuff Posts: 48,984 Member
    You'd do much better working out 3x a week on that program with reps in the 6-12 range and higher resistance. If you're looking to "harden" up that muscle underneath, doing 20 or more reps per set really isn't going to help you achieve it.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
    9285851.png
  • LKArgh
    LKArgh Posts: 5,178 Member
    Linnea1972 wrote: »
    @aggelikik not 60 reps, 20 reps 2x on each machine. Ive lost 58 pound's and trying to get rid of fat and tone up. I don't have anyone to show or teach me what to do other than the wanna be trainer at PF... But he never metions free weights....:)

    I am no trainer, but I have been exercising for years, and recently started back to weight training in the gym after a long break, so I am sure others have more accurate advice. What I would do, would be to focus on 2-3 days strenght training depending on your schedule. Think about 60 to 90 minutes per session, and focus on whole body. There are lots of programs out there for beginners, some even for people with access only to machines.
    For example, you could try this: http://www.bodybuilding.com/fun/beginner_weight_training.htm
    You should be familiar with the machines, so it would be fairly easy for you to follow.
  • Linnea1972
    Linnea1972 Posts: 183 Member
    @Ironmaiden4life the first 6 are what i was doing for the last 2 months, now he added the other 4.. @ninerbuff ive also heard to do that, bit yet again this trainer has said nothing of the sort. Need to still lose weight and tone.. and like my guns getting strong:) @aggelikits what I have beem doing is 3x a week, but want to do more, feel like I could loose more if I worm more and harder:)
    Thanks all of you for your advice. ..
  • Linnea1972
    Linnea1972 Posts: 183 Member
    @aggelikik
  • zoeysasha37
    zoeysasha37 Posts: 7,088 Member
    I would ditch the high reps . I personally prefer low reps - high weight . but to each is own I guess.
  • Linnea1972
    Linnea1972 Posts: 183 Member
    thorsmom01 wrote: »
    I would ditch the high reps . I personally prefer low reps - high weight . but to each is own I guess.

    Ah yes, and this is why I wish I had a work out buddy.... :(
  • zoeysasha37
    zoeysasha37 Posts: 7,088 Member
    Linnea1972 wrote: »
    thorsmom01 wrote: »
    I would ditch the high reps . I personally prefer low reps - high weight . but to each is own I guess.

    Ah yes, and this is why I wish I had a work out buddy.... :(

    I wish I had one too. I've been going to the gym alone so many years alone now and see other girls go with friends and chat in between sets. I think , wow that must be nice ! But I don't know anyone where I live.

    Anyway, when your done with your current program maybe check out stronglifts or nrol , I like them both !!
  • LKArgh
    LKArgh Posts: 5,178 Member
    Linnea1972 wrote: »
    @Ironmaiden4life the first 6 are what i was doing for the last 2 months, now he added the other 4.. @ninerbuff ive also heard to do that, bit yet again this trainer has said nothing of the sort. Need to still lose weight and tone.. and like my guns getting strong:) @aggelikits what I have beem doing is 3x a week, but want to do more, feel like I could loose more if I worm more and harder:)
    Thanks all of you for your advice. ..

    You need to clear up your goals. You strength train to maintain muscle and build strength, not to burn calories. If your goal is to increase burns and want a routine to help with faster weight loss, add some cardio. Right now, you are doing a cross between cardio and strength, with the high reps, which means it is not very effective neither as strenght training nor at burning calories and improving stamina. Break your program in two: strength training with higher weights and lower reps, taking breaks between days, and then some different exercise for cardio.

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