New Leg/Arm Routine

[Josh Rider]

4X8-12 Barbell Squats
2x8-12 Barbell Deadlifts
1x8-12 each leg Split Squats
1x20 Hamstring Curls(After 10 reps, decrease weight)

1.5 minute rest in between sets for legs

2x10-15 Standing Barbell Curls
2x10-15 Seated Dumbell curls
2x10-15 Close-Grip Bench Press
2x10-15 Skull Crushers

30 seconds-1 minute rest for arms

This was the newest leg/arm routine my trainer gave me last week. How is it and how could it be improved? Should I dump my trainer?

[Josh Rider]

Any advice?

[Alcoholiday]

Originally Posted by Josh Rider

4X8-12 Barbell Squats
2x8-12 Barbell Deadlifts
1x8-12 each leg Split Squats
1x20 Hamstring Curls(After 10 reps, decrease weight)

1.5 minute rest in between sets for legs

2x10-15 Standing Barbell Curls
2x10-15 Seated Dumbell curls
2x10-15 Close-Grip Bench Press
2x10-15 Skull Crushers

30 seconds-1 minute rest for arms

This was the newest leg/arm routine my trainer gave me last week. How is it and how could it be improved? Should I dump my trainer?

alright, i have no idea what your goals are, or what you're training for.

But, i hate the idea of doing such high reps for everything. If you're new to training than that's one thing. I would do something along the lines of this:

4x6-8 for squats
romanian deadlifts/SLDLs
lunges

4x6-8 close grip benching
dumbbell pressing/shoulder presses
rows
some light assistance work for arms

you want to put the main lifts before the smaller stuff like barbell curls. Lift heavy on the big lifts. You don't need a bunch of smaller assistance exercises.

[Luke Denley]

Seems like there are some good exercise choices and some not so good.
I am not sure why he/she chose to add the hamstring curls for such high reps at the end of the legs. Presumably to "burn out" the muscle, but in my opinion that is a wasted set as you will definitely hit the hamstrings sufficiently with squats, deadlifts and split stance squats.

Also I am assuming that you have other exercises that you do on different days and that this is not the entire program.

As to whether you should dump your trainer or not that is something you need to decide for yourself. Do you with comfortable with him, does he seem to know what he is talking about. The program does not seem very "advanced" but I have no idea what your training age is. It could be very appropriate for your level.

The important thing is that if you are paying this trainer, that you are progressing and either making strength gains, or body composition gains or whatever your goal may be. How long have you been working with this trainer. If you have been working with him for a while and are not making gains and you can rule out the cause being you, then dump him. If not then give him some time and see what kind of progression you guys make.

Luke

[Josh Rider]

Chest/Back/Shoulders Work Out:

2x8-12 Wide-Grip Pulldowns
2x8-12 Narrow-Grip Pulldowns
2x8-12 Seated Rows
2x8-12 Bent Over DB Rows
1x failure Pull-Ups

4x8-12 Bench Press
2x8-12 Incline DB Press
1x8-12 Cable Crossovers
1x8-12 Incline Flyes
1x failure Push-Ups

2x8-12 Military Presses
1x8-12 Arnold Presses
1x8-12 Lateral Raises



On Sunday, I do Chest/Back/Shoulders
On Tuesday, I do Legs/Arms
On Thursday, I do Chest/Back/Shoulders
On Friday, I do Legs/Arms
On Days in between, I bike and am trying to get back in to HIIT cardio.

My goal is weight loss still but I still would like to be gaining muscle when I'm losing weight. When I started on the whole fitness bandwagon about a year and 2 months ago(July), I was approaching 320 pounds and by December I was 260 pounds, only to get back up to 277 pounds by May. This summer I got back to 260 pounds but am at a stale point, probably due to lack of will-power when it comes to dieting. This program was made by my trainer for me to do on my own for weight loss. I see him every few weeks and the workout I do with him is different. Should I stick to this and is there any other advice you guys have. Dieting and cardio advice would also be good. Thanks.

[Luke Denley]

That is definetly not an ideal program for fat loss. If anything it looks for like a program that is after hypertrophy.

Maybe ditch the trainer and invest the money in a couple books. New rules of lifting or afterburn would be good. Anything by Craig Ballantyne or Alwyn Cosgrove would serve you well in terms of fat loss.

Then get your freakin' diet in order You will be hard pressed to make any signifigant body recomposition goals if you are messing up your diet, no matter what program you are on.

[PowerManDL]

If you're that much overweight, all you need is 2-3 basic sessions a week, while eating as little as you can get away with.

Throw in some cardio if it doesn't wreck your joints.

You're not going to gain any appreciable muscle. In fact, unless you're juicing up and eating like a horse, I wouldn't expect to gain much on the routine you posted anyway.

[GqArtguy]

Originally Posted by PowerManDL

You're not going to gain any appreciable muscle. In fact, unless you're juicing up and eating like a horse, I wouldn't expect to gain much on the routine you posted anyway.

So make sure you buy some orange juice when you go shopping

[UpNorth]

Originally Posted by PowerManDL

In fact, unless you're juicing up and eating like a horse, I wouldn't expect to gain much on the routine you posted anyway.

Originally Posted by GqArtguy

So make sure you buy some orange juice when you go shopping

... and hay. couldn't resist.


Honestly, you've gotten some good advice already. Everyone is saying the same thing and I'll just add that it would be worth your money to invest in some reading material that Luke suggests.