[MdTerrapin]

I began my weight loss journey 350 days ago and have lost 60lbs so far. During those 350 days I had many struggles to overcome, including a unexpected pregnancy which ended in a ruptured ectopic. I have been trying very hard to get back on track. I usually stick to the same plan for the gym three times a week. Let me know what you think and if there is anything I should be doing differently.

Treadmill-hills 30 minutes

row machine 2 reps
leg press 2 reps
Lat pull down 2 reps
dumbell rows 2 reps
hammer curls 2 reps
bicep curls 2 reps
tricep extensions 2 reps

Elliptical 20 minutes

Fitness ball 50 crunches
Fitness ball squats 2 reps


Thanks,
Karen

[sacha]

Can I be honest and say that I'm not a fan of it at all

There's a big imbalance You've got 3 sets of back exercises (I assume row machine is the seated row and not the actual row machine, which you can't do reps on, plus lat pulldown and dumbbell rows). You've got 3 isolated movements for small muscle groups (hammer, bicep curls, tricep extensions), and one leg exercise (leg press). Plus 2 ab exercises.

No chest!

Think of the size of your chest and legs compared to biceps and triceps.

I would focus on basic movements.
Legs
Chest
Back
(the "big" 3)

IMO- isolation movements (bicep curls, etc) should be left to those who already have built some sort of muscle base through compound movements.

For example,
LEGS- Squat 2 reps x (?? how many sets? 2 reps is not enough, do you mean 2 sets of 6-16 reps or so?). You can do leg press instead although I feel it limits your range of movement.
CHEST- Pushups, chest press, bench press (choose one)
BACK- Lat pulldown or DB rows are fine (choose one)

smaller groups like shoulders, abs, etc. are just icing on the cake.




Treadmill-hills 30 minutes

row machine 2 reps
leg press 2 reps
Lat pull down 2 reps
dumbell rows 2 reps
hammer curls 2 reps
bicep curls 2 reps
tricep extensions 2 reps

Elliptical 20 minutes

Fitness ball 50 crunches
Fitness ball squats 2 reps


Thanks,
Karen