Critique my WOrkout

[sbaran]

I am a 32 year old 5'7 female that weighs 140 pounds. My goal is to get back down to 130. I have started a clean diet and would like to know if I am doing the right exercises to attain my goal. I can get to the gym 3 times a week.
At the gym I do 20 minutes on the eliptical (level 12), then I go on to do strength training (see below):

This is a full body workout that a personal trainer put together for me. Is the 20 minutes of cardio basically just a warmup? I'm not sure if Im actually burning many calories during the 20 minutes ...

Leg Extensions - 3 x 15 50 lbs
Leg Curls - 3 x 15 50 - 60 lbs
Calf Raises - 3 x 15 110 lbs
Chest Press - 4 x 15 30 - 40 lbs
Shoulder Press - 3 x 15 20 - 30 lbs
Lat. Pulldowns - 3 x 15 40 - 55 lbs
Dumbbell Curls - 3 x 15 12.5 lbs
Tricep Pushdowns -3 x 15 40-50 lbs

 

[exphys88]

As for the cardio, I would suggest doing more. 20 minutes is just a warm up for most people. I'd shoot for 30-45 minutes 4-6 days a week.

The training plan is a simple but effective full body workout. I don't know you're lifting history, but I'd prefer to see squats and lunges (or SLDL, DL's) in place of extensions and curls, if you can do them properly. Make sure that each week you're doing more than you were the previous, or at least attempting to. Either add more weight, or do more reps with the same weight. A log book is essential if you want to progress.

The exercise is going to help you burn calories off, but your diet has to be spot on as well.

 

[ThreeGigs]

I see quad and hamstring work, but I see no glute work. You're not going to have any ass to balance the thighs. I second exphys' recommendations about lunges or squats, and in fact I'd eliminate the leg extensions and curls in favor of them.

I see vertical and horizontal pushes, but I only see vertical pulls. I'd suggest adding some sort of rows, like dumbbell rows.

All your pushing work is front-delt biased. You need some medial and rear delt exercises. Side raises and rear delt raises fit the bill.

I see no core/back exercises. I suggest adding in 20 minutes on a rowing machine. That'll work your lower back and abs (if you have proper form and sufficient lean-back), along with damned near every other muscle in your body, *except* pectorals and front delts.

And get a new personal trainer. Full-body workouts shouldn't miss 40% of your musculature.