ok, so i got a personal trainer, and he gave me a pep. (personal exercise plan)
what do you guys think of it?
(Do this for 2 days in a row, then take a day off)
Light jog 15 min
Stretches 5-10 min
(Mat work) 10 min
3 sets of 40 rep sit-ups
1 set of 15 rep push ups
2 sets of 10 rep push ups
(Free weights) 15 min
1 set of 15 rep 5kg weights (lateral)
2 sets of 10 rep 5kg weight (lateral)
1 sets of 15 rep 6kg weight (shoulder shrugs)
2 sets of 10 rep 6 kg weight (shoulder shrugs)
1 sets of 15 rep 5kg weight (adduction)
2 sets of 10 rep 5kg weight (adduction)
Stretches 5-10 min
I agree with what’s already been said…the program looks like crap. I also agree that this type of program design is the reason why so many people think all of us personal trainers are bosu balancing, pink dumbell lifting, metrosexuals.
First, a 15 minute warm-up jog is at the high end of the spectrum, and if you are also performing dynamic stretches, it’s absolutely overkill. You really only need about 5-7 minutes of work to be sufficiently warmed up, then do your dynamic stretching.
I also agree that the exercise selection is pathetic. Everyone, beginner or advanced, young or old, man or woman, should be doing some variation of the following exercises:
Quad dominant movement- squats, leg press, hack squats, etc…
Hip dominant movement- deadlifts, step-ups, lunges, etc…
Horizontal push- bench press, push-ups, etc…
Horizontal pull- seated row, bent over row, face pulls, etc…
Vertical push- military press, push-press, jerk, dips, etc…
Vertical pull- pull-ups, lat pull-downs, straight arm pull-downs, etc…
Aside from these, most people should also include exercises for the following muscle groups:
core (stabilization and/or flexion)
Finally, I agree that you need to seriously consider either telling your current personal trainer that you are unhappy with the routine that they have laid out for you, and why. Or, you need to consider hiring another trainer who actually knows what they’re doing.