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Routine anyuse? opinions? instructor not to clear

  • 15-06-2011 7:45pm
    #1
    dumbbell
    Closed Accounts Posts: 114 ✭✭


    Hey so I’ve been given this work out programme in my new gym and am not sure if it’s right or not.
    My goal is to drop from 92.5kgs to 82.5 kg and to achieve a UFC middle weight athletic look.
    Am in the gym 6weeks and down to 88.5kg and seeing gains in muscles in my arms / shoulders / chest.
    The routine I was given are all machine aided and advised to do at least two spin classes a week. I do a spin every sat/sun and two during the week (even on weight days {is this pissing into the wind? I feel its wrong taking a shake after spin with out working the muscles with weights?})
    Chest press – 90kg
    Lat pull down – 55kg
    Leg press 150kg
    Shoulder press 12.5kg
    Bicep cural 34kg
    Tricep pulldown 41kg
    I added in tthe below on my own accord as I felt the above was mild and I still hand energy afterwards.
    rear delt row 25kg
    Pull up row(traps) 21kg
    Lat raises 5kg

    All of the above were to be 8 reps x 4 for the beginning 6 weeks
    Now six weeks on its now 12 reps x 4 ...

    On the chest and arms I feel I could do more but was told to stick to the same weght
    I do spin classes 3 times a week and once a week I do 25 min,s hilt training on the cross trainer

    Is it okay to do upper weights and a spin class if am feeling energetic as I feel 40 mins on a bike and heading home is not allot =/
    Core exersizes consist of the plank. russian row,s and side hover to strenghten the core as I was very shakey doing my first ever plank

    should I incorperate weight into these moves or wait tilll I loose more belly fat?

    there is a lack of leg work I feel .. how ever I had a knee injury and squating can irritate my knee so I avoid this. The leg press and dead lifts dont irritate it so should I start them ?



    Thanks in advance


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