Weight and Resistance Training - Lifting Routine Advice

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07-07-2011, 01:07 PM
Hi All,
I am moving to a full body 3 days a week routine and would like advise on the example circuit I found online. I have a small gym at work with limited equipment and all of these are doable with what is available.

Here is the list:
Perform the exercises using a set number of repetitions or a set length of time. Begin with chest presses, then do low back rows, leg presses, shoulder presses, bicep curls, leg extensions, tricep push-downs and leg curls.
For strength gains, rest 60 seconds between sets.

Any advice or comments you may have would be greatly appreciated. I feel like it covers everything and this way I will hit all groups every week.

Thank you in advance:D

07-08-2011, 12:50 PM
All of these movements are fine. You will develop gains especially if you are new to strength training. I have noticed that several of the exercises listed are machine assisted and in some cases are isolation type exercises.

Again, this is fine but eventually you will want to adopt a more efficient routine. Something that will combine compound type movements and that allows you to stand up while lifting instead of being in a seated position. It will also be more effective in most cases to select exercises that use bodyweight or freeweight as opposed to machine assisted. (I'm talking about the leg curls/leg press things here)

As you work though the program you have, take time to learn about other ways to address these muscle groups. Some helpful sources for me have been www.stumptuous.com www.exrx.net www.stronglifts.com

You may also find the New Rules of Lifting for Women helpful as well as Starting Strength.

Congratulations by the way on your weightloss! Awesome achievement. Again, what you have posted will be fine for the beginning. Something to consider is that our bodies work to adjust to the stimulus/challenge we present to it. For continued results we need to change the stimulus about ever four to six weeks. That's why I'm suggesting more direction for you to research no so you are ready when that time come. :goodvibes:

07-08-2011, 01:03 PM
Thank you Lydia:)
I realize this is just a starting point for me and mostly wanting to be able to take advantage of the free gym equipment at work. I have resistance bands as well and can try to work those into my training so I have some compound movements. I have been using them for some basic exercises but I know there is probably a lot more I can be using them for.