Thread: Critique my routine please

I perform the routine below 3 times per week with at least 1 day of rest between sessions. I also perform between 20 and 40 minutes of cardio during my workout.

leg extension 3 X 15
leg curl 3 X 15
leg press 3 X 15
barbell curls 3 X 20
bent over rows 3 X 20
lat pulldown 3 X 20
pulley rows 3 X 20
dead lifts 3 X 20
bent over barbell rows 3 X 20
incline bench press 3 X 20
front lateral raises 3 X 20
seated dumbell press 3 X 20
cable pushdown 3 X 20
close grip bench press 3 X 20

Originally Posted by kcoleman

I used to have a personal trainer but he came on to me last fall and I decided to develop my own fitness program which incorporates both aerobic exercises and training. With weights I alternate between free weights and weight machines that use hydraulic, pneumatic or electromechanical resistance. Most of the machines are very efficient since computerized keypads allow one to make adjustments in weight resistance without getting up. The positive aspects of the machines include minimizing muscle soreness and reducing any chance of injury. But I also like the versatility and freedom that free weights offer and the many variations in lifting that I can't get on the machines.

I'm going to spare myself the indignity of responding to the part about computerized keypads that allow you to adjust resistance without getting up. After all, we wouldn't want to do any kind of physical activity during our workouts. By the way, do you really think your muscles can tell whether the resistance is hydraulic, pneumatic, electromechanical or if you're picking up a 45 lb plate? No, they have no idea. To them, resistance is resistance.

I know of no machine that can reduce muscle soreness, other than not working your stabilizers, which I suppose would reduce soreness in them.

Machines really lead to the most injuries IMO. They're a great way to cause muscular imbalances that turn up at the worst times and cause painful and constly injuries.

I am glad, however, that you see the positive aspects of free weights. They work everything - no shortcuts. You have a very low chance of injury if you have a well-thought-out regimine that balances antagonist muscles and allows proper recovery time for the growth and development of tendons, ligaments and muscles and if you use correct form and the correct weight.

For a proper regimine (depending on the goals you didn't post), check out the stickies at the top of the training page. Once you've looked those over, try coming up with a program that has a little more focus on free weights (smith machines don't count) and more compound movements. There's pretty much no reason (for the general population) to use only isolation exercises with one or two exceptions to this.