So it begins...

[Rebecca]

So i've been going to the gym for nearly a year now and managed to drop about a stone and a half. I'm now weighing in at 140lbs and i'm 5'4.

After lurking on here for ages, doing body pump, and learning some weight routines, i've decided to speak to the gym and I have a free weight induction on Sunday afternoon.

I'll post the routine up here once I have it to see how it stacks up!

[Idaeus]

Good luck! Free weights are awesome!

[Rebecca]

Chest Press, Dumbbells 2 sets 12 reps 6kg weights
Flat Dumbbell Fly 2 sets 12 reps 4kg weights
Shoulder Press 2 sets 12 reps 6kg weights
Lateral Raise 2 sets 12 reps 2kg weights
Lunges 2 sets 12 reps 6kg weights
Squats 2 sets 12 reps 4kg weights
Dumbbell Row Single 2 sets 12 reps 6kg weights
Tricep Kickbacks 2 sets 12 reps 4kg weights
Rope Pushdowns 2 sets 12 reps 8.75kg weights
Bicep Curls 2 sets 12 reps 6kg weights
Rope Curls 2 sets 12 reps 8.75kg weights


So, this is the first free weights program i've been on, the instructor was pretty bemused that I had asked for a free weights induction in the first place but spent a decent amount of time with me. He suggested I do this twice a week, where i'd intended to do it 3 with rests in between.

How does this stack up as a routine? Any suggestions? Just keen to know that if i'm putting in the time and effort I'm using my time correctly

Thanks

[dope540]

he put you on that program to be done each and every session? majority of the lifts can be dropped for more bang for your buck moves.

Chest Press, Dumbbells 2 sets 12 reps 6kg weights
Flat Dumbbell Fly 2 sets 12 reps 4kg weights= drop
Shoulder Press 2 sets 12 reps 6kg weights
Lateral Raise 2 sets 12 reps 2kg weights=drop
Lunges 2 sets 12 reps 6kg weights
Squats 2 sets 12 reps 4kg weights
Dumbbell Row Single 2 sets 12 reps 6kg weights
Tricep Kickbacks 2 sets 12 reps 4kg weights= drop
Rope Pushdowns 2 sets 12 reps 8.75kg weights= drop
Bicep Curls 2 sets 12 reps 6kg weights=drop if you want
Rope Curls 2 sets 12 reps 8.75kg weights= drop

assisted or negative chin ups will hit your back and biceps pretty good. so will inverted rows, use the smith machine for that.

would you like this moved into the training journal section as well?

[Rebecca]

If you would do that it would be much appreciated!

I can do all but the inverted rows on the smith machine as the gym doesn't have one. I'll give the assisted chin ups a go most likely. Thanks

[dope540]

thread moved.

with inverted rows, you can ease into it by not changin the height of the bar. as you get stronger, lower the bar so you are more closer to parallel.

duh! just re-read your post. drop the inverted rows then. you can place hte bar in teh squat rack and do inverted rows form there.

[Rebecca]

To answer your previous question which i may have forgotten about :S he's told me to do this routine twice a week, however when I explained how i'm eating (high protein low carb) and that I have been using the weights and i'm not suffering from much soreness anymore he said that I may be able to do three. I'll do two this week and see how I feel.

[Bokers]

What is your aim in the gym?! Lose fat or gain some muscle?!

Either way the others are right, you can swap this around to get more from your routine.

My advice is squat loads and squat first

[Rebecca]

Being female and all there are some areas i'd like to lose fat and i'm currently restricting my calorie intake with the goal of being around 130lbs, but i'll review that when I get there.

In the long term i'd like to be stronger, have more muscle definition and see how I feel about it after the first few months and the changes it makes to my body. I'll now start taking measurements rather than only judging progress with the scales

Do you reckon that 2 sets of 12 is right for a beginner? I'd imagine i'll up the weight on that pretty quickly as he was being lenient with me I think

[dope540]

you'll probably be able to do 3-4 sessions a week. depends on how hard you push it. go by how you feel.

he probably said it cos:
1. you're female. most pt's tend to namby pamby female clients with light weights and ridiculous rep and set ranges. ( check out just a girls training journal. she shifts some pretty mean weights that can rival some of hte guys on here)

2. your diet choice goes against conventional wisdom.

3. the longer he holds back your progress, the more you have to see him for sessions= more money