So I went back to the gym after a long break, and this time I got me a trainer to help set up a routine for me to follow. I told him my goal was getting my back stronger (I sit all day and my back hurts), and just general “moving my muscles” in order to get my muscles maybe to burn some fat and get my metabolism working.
Well I started this routine at the end of July 2010, then never got back with the trainer, and now the trainer is AWOL. So I’m sort of stuck with this routine. Other than a few weeks off here and there when I’ve been sick, I was going 3 days a week to the gym. Now I’m down to 2 but might go back to 3.
Thanks to a good phys. ed teacher in high school and a Women’s Weight Training class in school, I have pretty good form out of the gate. Plus some of the guys at the gym help me. But, I do not know how to change up my routine by myself. I really like my routine and am comfortable doing it, but I know I need to switch it up. It’s been 6 months!
The weights and reps I do have gone up since I first started. I actually went up too high on some weights I think…someone pointed out that I was going too fast, and I said that’s because I wanted to get done. I lowered weights and slowed down and that seems good.
Anyway, any of you more experienced lifters want to take a crack at making me a new routine? If you think that’s a bad idea, I’ll suss out a new PT to come work with me. But if anyone has any suggestions for things I should switch, that’d be cool.
I am a 31-year-old female, who is obese. I do have big muscles and strong bones. No injuries or maladies to work around. There’s nothing on me to tone unless I lose 100#, so I am focusing on core strength and general “getting one’s ass moving”. I do a 12-min walking warmup and walk 30 mins after for cardio.
Here’s my routine:
Back Extension machine 115#/15
Ab Machine 110#/15
Smith Chest Press 50#/12
Squat (body weight)/13
Lat row machine 60#/15
Lat pulldown machine 60#/15
Lunge (boty weight)/12 per leg
Dumbell Incline Chest fly 15#/13
Rope triceps on Cable pulley 40#/15
Medicine ball rotation 8#/30
Smith machine shoulder press 50#/12
Smith front row 50#/12
Step up (body weight)/13
Dumbbell Arnold Press 12#/15
Leg Curl machine 75#/15
Leg Extension machine 65#/15
Row machine 70#/12
Dumbbel bicep curl 15#/15 (each arm)
Rope bicep hammer curl 40#/15
Crunch w/Medicine ball 8#/14
Flutter kicks 20 secs
Here’s the available equipment at my gym, spoilered so as not to make this post too incredibly long:
Dumbells from 2.5#-65#
Adjustable benches for dumbbells
Adjustable benches with racks
EZ Curl bars
Hyper extension bench
Dip/Chinup bar station
Leg press (seated, not lying down)
Leg Extension machine
Leg Curl machine
Leg adduction/abduction machine
Seated calf machine
Lat pulldown & lat row machines
Cable pulley machine with variety of handles
Back extension machine
Glute extension machine
Medicine balls 2#-10#
Any help would be appreciated - thanks!