My New Gym Routine

[xxxpinkladyxxx]

I've been going to the gym for about a year now, on average about 2-3 times a week, and am usually there for about 90 minutes. Today was my first day back at the gym after about a month off (I was on a 2 week holiday from 6 Dec and decided not to go back to the gym until after xmas). My old routine would consist of this:

10 minutes on cross trainer - level 10 or 11

100 reps on leg lift machine on 20kg

100 reps on leg machine that works hamstring - 35kg

200 reps on machine that works inner thigh - 25kg

200 reps on machine that works outer thigh - 20kg

200 sit-ups

Various weights for my arms (not too fussed about my arms though)

10 minutes on cardio machine that works your bum

15-25 minutes on bike - level 5

I then realised through this and various other websites that if I want any results, I am doing far too many reps on too light a weight. Today, I therefore started my new routine which was this:

10 minutes on cross trainer - level 10 or 11

5 sets of 12 reps on leg lift machine - 35kg (this was about all I could manage to lift doing 12 reps each time) - had about a 30 second rest in between each set

5 sets of 12 reps on hamstring machine - had about a 30 second rest in between each set

5 sets of 12 reps on inner thigh machine - 35kg

5 sets of 12 reps on outer thigh machine - 30kg

Various weights for my arms (still not too fussed about my arms though)

100 sit-ups

10 minutes on cardio machine that works your bum

15-25 minutes on bike - level 5

Sorry, I don't know what the weights are in lbs. But what do you think?

 

[jpfitness]

Don't take this the wrong way, because this is nothing personal, but that is one of the alltime worst training routines I have ever read. Did you come up with that yourself or was some "professional" involved in that program design?

Granted, you at least reduced the high reps, but that sequence of exercises is awful. I hate to be the one to break it to you, but those leg machines are ALL a waste of space in a gym and a complete waste of time. You want firm thighs and a butt you can bounce a quarter off of? Start lunging! Throw in some squats or pliee squats. If you have enough energy to do a set of leg extensions or leg curls, you need to go do more lunges.

I'm off to bed tonight, so I don't have time to type out a better sample program for you, but tomorrow I will try to make time to do that. You need to get off this program and soon.

Here is a quick one to start you off... Try it tomorrow:
Dumbell Stiff leg deadlift: 50x8;60x8;70x6
Dumbell Bench Press: 40x8;50x8;60x8
Reverse Lunge from low step: 30x8;40x8
Shoulder Press:40x8;40x8

Do cardio after your weight training.

More coming...

 

[xxxpinkladyxxx]

The problem is that my gym doesn't seem to have any other machines. There are no machines to do lunges on and there is never anyone around to spot you if you are using weights. The only other leg machine is the leg press. Would this make a difference? I think our gyms have different machines from the ones in other countries. I mean the gym I go to is supposedly quite a good one.

When I was doing my old routine, I could definitely see more muscle definition coming through on my legs but I think I just needed to lose more body fat for the results. Surely that means that these machines are at least doing something towards giving me nice legs?

Also, could you tell me why the routine I'm doing is so bad? I mean I can definitely feel the muscles working, so why is it so bad? Surely if I can feel the muscle working, its going to tone and shape my legs??

 

[cult_of_love]

You really don't need a spotter for lunges, but it's a very good idea to have one for squats, so the leg press might be a good alternative.