Critique my workout routine? v.tweakedpersonaltrainerroutine

Discussion in 'Fitness & Nutrition' started by myndLess, Jun 25, 2005.

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  1. myndLess

    myndLess New Member

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    OK, I've been trying this workout routine for almost two months... it was given to me by a friend who was given it by his personal trainer. I've started to see some small progress here and there, but I don't think I'm making as much progress as I could be. I've tweaked it here and there, but generally kept the same structure.
    # of reps are generally 8-6-4 or to failure.

    Now, given that I am about 185 lb, 5'10", and quite flabby, I think I'm in need of something that allows for more cardio. I only have about 2 hours, 3 times a week to do this workout, and I can't seem to fit more than 20-25 minutes of cardio in. What also sucks is that I do this all at the gym, so I can't separate my cardio and lifting.

    Anyway, here's the routine, please feel free to tear the shit out of it:





    "Day 1 - Chest, Side Delts, Biceps"


    Stretch

    Chest
    Flat Bench Warmup - 1 Set
    Flat Bench 3 Sets
    Incline Bench 3 Sets
    Fly 3 Sets
    Fly Cooldown - 1 Set

    Side Delt
    Raise Warmup - 1 Set
    Raise 3 Sets
    Raise Cooldown- 1 Set

    Bicep
    Preacher Curl Warmup - 1 Set
    Preacher Curl 3 Sets
    Standing Curl 3 Sets
    Standing Curl Cooldown - 1 Set

    Abs
    Lower: Leg Lifts 2 Sets
    Upper: Crunches 2 Sets
    Obliques: Dumbbell Side Bends 2 Sets

    Cardio: HIIT 20 mins

    ------------------------------------------------------------------

    "Day 2 - Quads, Hams, Calves, Traps"


    Stretch

    Quads
    Squat Warmup - 1 Set
    Squat 3 Sets
    Leg Extension 3 Sets
    Leg Extension Cooldown - 1 Set

    Hams
    Prone Leg Curl Warmup - 1 Set
    Prone Leg Curl 3 Sets
    Prone Leg Curl Cooldown - 1 Set

    Calves
    Seated Calf Raise Warmup - 1 Set
    Seated Calf Raise 3 Sets
    Seated Calf Raise Cooldown- 1 Set

    Traps
    Shrug Warmup - 1 Set
    Shrug 3 Sets
    Shrug Cooldown - 1 Set

    Abs
    Lower: Decline Crunches 2 Sets
    Upper: Cable Crunches 2 Sets
    Obliques: Elbow-to-knee Crunches 2 Sets

    Cardio: Elliptical 20 mins

    ------------------------------------------------------------------

    "Day 3 - Back, Front Delts, Rear Delts, Triceps"


    Stretch

    Back
    Close-Grip Pulldown Warmup - 1 Set
    Close-Grip Pulldown 3 Sets
    Seated Row 3 Sets
    Seated Row Cooldown - 1 Set

    Front Delt
    Shoulder Press Warmup - 1 Set
    Shoulder Press 3 Sets
    Shoulder Press Cooldown - 1 Set

    Rear Delt
    Lateral Raise Warmup - 1 Set
    Lateral Raise 3 Sets
    Lateral Raise Cooldown - 1 Set

    Tricep
    Skull Crush Warmup - 1 Set
    Skull Crush 3 Sets
    Rope Pulldown 3 Sets
    Rope Pulldown Cooldown - 1 Set

    Abs
    Lower: Knee Tucks 2 Sets
    Upper: Machine Crunches 2 Sets
    Obliques: Cable Side Bends 2 Sets

    Cardio: Bike 20 mins



    Cliffs: Routine is not bad, but could be better, and I need more cardio for a 6 hour/wk routine.
     
  2. NickStam

    NickStam Buy Low, Sell High

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    Why abs every workout?
     
  3. myndLess

    myndLess New Member

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    I've heard that ab muscles can be worked out often, so I figured might as well split them up into three different workouts every other day. :dunno:
     
  4. myndLess

    myndLess New Member

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    anyone have any other suggestions?
     
  5. p00f

    p00f New Member

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    Are you a beginner? Is this a routine that would work for a beginner? Or should I just ask routine questions when I look into a gym?

    :wtc: I'm such a n00b at this.
     
  6. myndLess

    myndLess New Member

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    I'm pretty much a beginner... I've been going to a gym on and off for a couple of years now, but only really for cardio. I lost a good amount of weight while I was going, but I basically looked the same as when I started, just smaller. So a friend of mine gave me this routine in May this year and I've been doing it ever since.
     
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