Does this seem like a good routine?

[PistolSlap]

I'm just starting weightlifting, or I should say, I've been weightlifting off and on for a few years but never knew much of anything about it. I went to a personal trainer recently and he set me up with a program, and I wanted to get a 2nd opinion about if it's good or not. My goal is to burn fat and gain definition.

Your opinion and criticism is appreciated.

-
Weights M-W-F
Cardio – T-Thurs

Warm Up-30min elliptical, movement prep (halo, arm swings 5 each way, 10 push ups)
Strength – 3 sets, 6-10 reps, 60s rest between sets.

Monday -
Chest: Dumbell Press, Incline DB Press, Pec Deck or Flys, Dips.
Shoulders: Overhead DB Press or Standing Barbell Shoulder Press, Lateral DB
Shoulder raise, Seated Bent-Over Lateral Raise.
Core: Ball Crunches, Front Planks.

Wednesday -
Triceps: Close-Grip Bench Press, Rope Pulldowns, Single Arm Cable Pulldowns
Shoulder: Rotator Cuff
Abs: Front Planks, Kneeling Cable Crunches, Lateral Oblique Crunches on back extension machine.

Friday -
Back: Lat Pulldown (cables), T-Bar or Straight Bar Row, Single Arm Seated Row,
Back Extensions, DB Shrugs.
Biceps: Pull-Ups, Seated Hammer Curls, Preacher Curls,
Wrist/Forearm: Single Arm Wrist Curls.

 

[TheSVPdeal]

I believe that every routine should include deadlifts, squats, and bench and that the routine should be built around these exercises.

 

[PistolSlap]

Sorry, I forgot to mention, I have chronic hip and knee injuries, so the best I can do for my legs is the elliptical otherwise there is a very unhealthy pain.

Could you expand more on what you think would be a good routine?

 

[joeblow12345]

I think you need to fire your trainer. His weekend certification isnt up to snuff. You need to work legs period. If you have a hip injury than do light weight leg presses. I have seen a girl with one leg squat and dead lift, so no excuses for not training lower body. If she can do it than everyone can. You just have to know your limits.

Sent from my DROID BIONIC using EliteFitness

 

[miked8c]

The largest muscles in your body are your ass, quads and back.
If you train these areas hard then the rest of your body will grow with them.

If your body is a tree, than those areas form the trunk, you are seriously hindering your gains if you neglect your lower body


Even if its light weight, get under a bar and squat.

 

[PistolSlap]

Hmm... I've heard similar things to what you say... I'm kind of scared to, one knee cap pops out of the socket every time I bend my knee which is a horrible feeling and compromises its ability to support weight - my other knee and hips have heavy joint degeneration of the sort that even climbing a small flight of stairs gives me joint pain for the next several hours or even the rest of the day.

It's a fear that if I do actually put hard activity into these areas despite this, I'll end up aggravating the degeneration so that not only do I have pain and difficulty walking normally, but it might hasten the time when I must walk with a cane or a wheelchair, and at 26 that's a terrifying concept...
But I get what you're saying... I'm on a fence between getting very little gains and possible further injuring myself... this sucks.

 

[moya]

if you train smart you will only strengthen your weaknesses... dont do high reps that will cause stress... go moderate weight using plenty less reps than you would fail at...
you may want to see a sports rehab trainer... neglecting this area will only cause it to become weaker over time of not using it....

 

[PistolSlap]

you may want to see a sports rehab trainer... neglecting this area will only cause it to become weaker over time of not using it....

that is a good point.