My personal trainer advices

[PopeyeFAFL]

Thru some circumstances, I managed to get 7 hours of personal fitness trainer training (in my case, free of charge, by barter system).

So, he came at my house (three hours) and study my equipment, my goal, etc. He was very impress by the Ironmaster Dumbbells and the Powertec WB-LS (one of the nicest home gym that he saw), he also told me that the Easy-Curl from IronMaster feel just right, the width location and the bends are at the right place, and cook up this plan:

He advocate, training several time per weeks (the volume of training to be spread over these workout session, so less days per week = longer workout and vice-versa).

For example, in my case (4 days per week)

Day 1:
Legs (all done on WB-LS)
1- Leg extension (warm-up, 30 reps with a 50% weight)
2- Leg extension 3 x 12 to 15 with maximum weight (12 min, over time up to 15, then increase weight and return to 12).
3- Incline leg curl (warm-up, 30 reps with a 50% weight)
4- Incline leg curl 3 x 12 to 15 with maximum weight (same as above)
5- Squat 3 x 12 to 15 with maximum weight (facing toward machine, less severe on back), but doing half movement only.

Triceps (on WB-LS)
6- Pulley pushdown (warm-up, 30 reps with a 50% weight)
7- Pulley pushdown 3 x 12 to 15 with maximum weight (same as above)

Biceps (free weight)
8- Easy curl (warm-up, with Dumbbells 30 reps with a 50% weight)
9- Easy curl Bar 3 x 12 to 15 with maximum weight (same as above)

Day 2:
Lat pulldown (on WB-LS)
1- Lat pulldown (warm-up, 30 reps with a 50% weight)
2- Lat pulldown 4 x 12 to 15 with maximum weight (12 min, over time up to 15, then increase weight and return to 12).
3- Bench press (warm-up, 30 reps with a 50% weight)
4- Bench press 4 x 12 to 15 with maximum weight (same as above)
5- Shoulder Dumbbell Lateral 3 x 12 to 15 with maximum weight.
6- (1/2) Abs crunch (on bench holding towell behind head) 3 x Max reps possible.

Day 3: do some cardio (bike, rower, brisk walk, work outside, etc.).

Day 4: Repeat day 1
Day 5: Repeat day 2

Day 6 & 7: rest days.

I'm starting tomorrow, what do you think ?

He will return, in three to four weeks (for 1.5 hours) to watch my workout session, and once more for final adjustment.

Should I later on, hire him or fire him, LOL

[Microload]

What kind of shape was your trainer in? (How would you rate the trainer)

[PopeyeFAFL]

What kind of shape was your trainer in? (How would you rate the trainer)

I have to say, very good shape.
His explanations, did sound logical.

[Dinotrainer]

No overhead pressing? No version of a deadlift? No rowing motions at all? He's got an awful lot of isolation movements in that program, including some that are pretty much a waste of time for you at this stage (leg extensions and pushdowns). I'd also tell you to do some "cardio type" exercises and stretching at the end of your workouts, and totally rest on your days off.

[mks]

he said its better to face the machine when squatting?

[butthash]

This is a horrible workout for a beginner. (for pretty much any one really).

Everyone has their own opinion on what works best. And somethings work for some people and not for others.

But I think that workout is basically the mistake that most people make when they start lifting. (to much isolation, skipping body parts).

What was his logic for the 12 - 15 rep range?

[jason_bh]

This really should have been posted in the Workout section. However, I don't think that all the isolation exercises are necessary especially for your legs. You should be squating heavy and skip all the isolation exercises. Cut your reps to around 6 - 8 and you will be cutting your leg day in half and will be getting better results. What was his logic for only doing partial squats? Is he telling you to squat using a Smith Machine?

I would cut out all the pulldowns and start doing some overhead press and chinups. Add some deadlifts in there also.

All in all, you can be better served by looking into some other programs out there. 5x5 comes to mind.