[ElisabethCK]

Hi Everyone ~ I work out three days a week, usually Mon-Wed-Fri. I always begin with 28 minutes on the elliptical using a interval program. Then I move on to the machines.

Day 1: Chest Press, Lat Pull and Mid Row. 3 sets of 15 each.
Day 2: Inner & Outer Thigh, Leg Curls, Leg Extensions. 3 sets of 15 each.
Day 3: Triceps, Biceps and Shoulder Press. 3 sets of 15 each.

I know I am missing ab work, so I am going to get an exercise ball so I can work them at night at home. Other than that, does anyone see any glaring holes? Is it bad that I am only working each body group once a week? Should I be using free weights instead of the machines? Any comments or advice will be appreciated.

Obviously I am still very new at this, and I really want to get it right. I would hate to do all this work and not get the results I am looking for! (Weight loss, overall firmer body.)

Thank you in advance!

[nelie]

Hello Elisabeth,

A good website to read, if you haven't done so yet is http://www.stumptuous.com/weights.html

I do have a few comments about your current workout.

I would highly recommend doing weights before cardio or on seperate days.
I don't see a workout for your calves and I also don't see variety in your workout but some people switch workouts every few weeks, some more often, some less.

As far as free weights vs machines, free weights have their advantages in that I think you do more muscle work but machines have their advantages as well, one being that they generally encourage form better.

I would also say don't worry about being perfect (what is perfection anyway?) but rather get comfortable with the weights and as you get better, you can add/modify your program to suit your needs.

I hope this helps.

[LKTS]

Elisabeth,

I think your split looks pretty good. As Nelie said, most folks say to do your weights before your cardio so that your muscles are fresh for the weights. Once you get comfortable with this routine you may want to swap out for different exercises that work the same body parts (exrx.net is a great source for exercises by body part).