How's this circuit routine?

N

natalia1

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I recently started weight training 3 times a week for weight loss and I've been doing this routine. What do you all think?

Squats 3 sets 12 reps holding 8lb weights
Lunges 2 sets 12 reps holding 8lb weights
Leg press 2x 12
Leg extension 12 reps
Hamstring curl 12
Calf raises 12
Pull down 2x12
One arm row 10
Chest press 2x10
Incline chest press 12
Overhead shoulder press 12
Lateral raise 12
Tricep pushdown 20
Arm curl with a straight bar 15
Abench 3x25
Lower back machine 15

Cardio 15 minutes of light jogging.
 
Whoa!!!! Holy shiznit batman! That's way too much!

Look dear, there's six core compound movements:

Squat: quad dominant/lower body push
Deadlift: hip dominant/lower body pull
Bench press: upper body horizontal push
Bent over row: upper body horiz pull
Shoulder press: upper body vertical push
pull-up: upper body vertical pull.

Each of these have many variants to choose from. Add calf raises and some core work, like bridges and/or birddogs and you're set.

If you have the time, then do them all. I'd recommend 3x10 or 3x12. That would be just fine.
 
In fact, let me go on record and suggest beginner, first phase HGM. This phase is good because it include all the core movements in their most basic form, in a circuit divided into triads. This makes it a good conditioning program and IMO, fat burning program because it will really stress your body all over.

Read the beginner section of this list of guides:
 
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Thank you, Cynic. That's really helpful! And the site has such interesting articles. I'm reading them right now. I'll try out this routine tomorrow. I can't do a pull-up at this point, but I'll keep trying. Thanks again.
 
natalia said:
Thank you, Cynic. That's really helpful! And the site has such interesting articles. I'm reading them right now. I'll try out this routine tomorrow. I can't do a pull-up at this point, but I'll keep trying. Thanks again.
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Do you go to a gym? Yes, they should have a pull-up/dip assist machine.

If not, you could use bands flung over the bar and hooked onto your calves.
 
No.

In short, a circuit is a change of exercise without rest.

You can have bodyweight circuits (I did them in highschool and the army) but you can easily have weighted circuits.
 
Do you do the circuit just once through or repeat? That is a lot of exercises. How long does it take you? Also, keep in mind that it will be beneficial to increase your weights as the weights you are using become easy, and that you'll want to change your whole routine after a few weeks.

Sarah
 
The whole routine took around 40 minutes and I went through it once. But I gather it's best to do 3 sets of fewer exercises than 1 or 2 sets for each muscle?

Also, I think the pull-ups will help me because I run a lot and so my legs are super fit but my upper body is not that strong. I can barely do a real push-up and it seems like being able to do pull-ups and push-ups are signs of true fitness. I definitely want to be fit and healthy, and not just lose weight. I think my gym does have one of those machines that assist you, so I will start using it. Thank you for all this feedback.
 
Oh ok, 40 minutes isn't that long. I would still cut a few exercises and go through the routine twice. 3 times isn't necessary.
Good idea on the pull ups and push ups. Work on those and you'll be real strong. :)

Sarah
 
sarahfitchic said:
Oh ok, 40 minutes isn't that long. I would still cut a few exercises and go through the routine twice. 3 times isn't necessary.
Good idea on the pull ups and push ups. Work on those and you'll be real strong. :)

Sarah
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I didn't go into a real breakdown, but time isn't the thing I was really concerned about.

Squats: quad dom
Lunges: quad dom
Leg press: quad dom
Leg extension: quad dom
Hamstring curl: iso
Calf raises: iso
Pull down: upper body vert pull
One arm row: upper body horz pull
Chest press: upper body horz push
Incline chest press: upper body horz push
Overhead shoulder press: upper body vert push
Lateral raise: upper body vert push
Tricep pushdown: iso
Arm curl with a straight: iso
Abench: ???
Lower back machine: hip dom but only by benefit of a doubt.

She has had

Quad dom: 4
Hip: 1
Upper body horz push: 3
Upper body horz pull: 1
Upper body vert push: 2
Upper body vert pull: 1

At this rate, she has the potential to overdevelop her quads. As a result, her hamstrings will attempt to compensate. This will cause them to become very tight.

In addition, she has more horiz pushes than pulls. Overtime this has the potential to cause chronic anterior positioning of the scapula.

The upperbody vert pushes outweigh the pulls. Also very unbalanced.

I recommend she drop it before she develops postural problems that could lead to injury.
 
Cynic, that is so interesting. I really appreciate you breaking it down like that. You know, my hamstrings were already feeling tight and I didn't know why because I always stretch before and after I run, so this totally makes sense.

I did the routine you recommended and it was really great. Should I hold weights when I squat? I was using 8 lb weights.
 
natalia said:
Cynic, that is so interesting. I really appreciate you breaking it down like that. You know, my hamstrings were already feeling tight and I didn't know why because I always stretch before and after I run, so this totally makes sense.

I did the routine you recommended and it was really great. Should I hold weights when I squat? I was using 8 lb weights.
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Unless 8 pound weights represent a challenge at 10-12 reps, you'll need more weight...do you belong to a gym? I would, as a general rule, suggest barbell squats before dumbbell squats (greater weights posiible, more affect on bone health, etc, etc)
 
natalia said:
Cynic, that is so interesting. I really appreciate you breaking it down like that. You know, my hamstrings were already feeling tight and I didn't know why because I always stretch before and after I run, so this totally makes sense.
Click to expand...

Read this, it's a reponse from Eric Cressey to a question of mine about a problem of flexbiilty.

Flexibility

Take $10 or so (plus shipping) and get a foam roller.

Also look into investing into the DVD.

Tony G, another CSCS designed a pre-workout warm-up around the DVD for me because I've been suffering repeated back injuries (likely due to a spinal compression incident back when I was 11-12yrs old) and I've been using foam rolling PWO. All the extra work I'm doing is lower body, not mid back.
 
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