Would like someone to critique this...

[trikydik]

My goal is to lose 40 lbs, tone and get into shape.

Mon & Thu - Arms and Chest
Row (reps) 12, 10, 8 @ 90 (lbs)
Tricep Press 12@ 70, 1-@ 80, 8@90
Lat Raise 12, 10, 8 @ 50
Shoulder Raise 10, 8, 6 @ 50
Fly 12,10,8 @ 75
Chest Press 12,10,8 @ 55
Pull Down 12,10,8 @ 90
Bicep Curl 12,10,8 @ 40
Tricp Ext 12,10,8 @ 80
30 minutes on the treadmill - incline 7.5 @3.5 mph


Tues & Fri - Legs
Kneeling Seated Leg Curl 12, 10, 8 @ 55
Seated Leg Curl 12,10,8 @ 70
Leg Ext (single leg) 12,10,8 @ 65
Leg Ext (dual leg) 12,10,8 @ 90
Seated Leg Press 12,10,8 @ 130
Glute 12,10,8 @ 70
Calf Ext 12,10,8 @ 90
30 minutes on the treadmill - incline 7.5 @3.5 mph

Wed & Sat - Core - This is still up in the air....
Knee lifts 3 sets of 10
Reverse Sit ups 3 sets of 15
Lunging fly 12, 10, 8 @ 50
Core twist 12, 10, 8 @ 90
Pull Down (hands in center) 12, 10, 8 @ 100
Crunches (on ball) 3 sets 15
30 minutes on the treadmill - incline 7.5 @3.5 mph


I use the weight machines at Golds. I have a damaged left shoulder that cannot handle free weights and a very damaged left knee.


Thoughts?

[Brett N]

Only 1 rest day per week? Are you doing this natural? Personally, it seems pretty complicated to me. I would throw in some deadlifts and squats if your knee can take it. I like the cardio, I do similar except I go 4 miles every day at 3.8 at a 4-6 incline. The only issue with all that cardio is that it will effect your leg days quite a bit. If losing weight is more important to you, it's not really an issue.

I am not a big fan of machines, they have their place but I would try to use free weights anywhere possible.

If you are just trying to get fit and lean, diet is what would make the most dramatic difference. I worked my ass off in the gym and was doing cardio 10 times a week and until I got my diet in check...I saw no dramatic change. You will hear diet probably 5 times in these comments, mostly because it is that important.

There are quite a few who have to alter their workouts because of injury . Atleast you aren't using it as an excuse to sit on your ass, many do. Good luck on your progress.

[trikydik]

At golds, this routine is pretty easy. At least at my golds. These machines are set in this order. All I have to do is go from one to the next.

[ickythump]

I am on my phone so I can't type too much it's a pain, but if your goal is to lose fat and tone I would say to reduce the amount of exercises per body type, stay away from all the isolation stuff and go for compound moves........I like hiit over steady state cardio it's my preference and I have seen Shi many studies on the benefits for fat loss but I must say I recommend it here if you have a bad knee...the treadmill is HORRIBLE on knees tho the incline will help I suggest going for hiit but if you don't like that then I would advise you to st least rotate in rowing, bicycling, swimming if possible....also, you want a good balance of heavy weight low rep and the opposite, buy always try keeping rest periods short so adjust weights around that, imo it's more important than manipulating weights and reps....good luck on your goal