A simple yet balanced weight routine

  • Posted by a hidden member.
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    Aug 26, 2009 11:43 PM GMT
    Given my crazy schedule with school this year, I want to be able to dodge in and out of the gym regularly throughout the week, but for brief amounts of time. It's better than nothing, and it will get me active again.

    I am a slim build, fast metabolism. I used to work out enough during high school that I built pecs and biceps and other noticeable improvements. I felt stronger, more stable, and more confident when I was doing running or even just throughout the day.

    I would like to get back to that.

    But with a simple weight routine, what do I need to be careful for, as not to create an unbalanced body. I have to be careful with shoulders because I have a rotator cuff injury in the right side, and a bit of trouble with the left side.

    Tell me what I really need to add to this, keeping in mind that I want to stick to weight machines as much as possible:

    -bicep curls
    -tricep machine
    -chest machine
    -lat pulldown

    I know machines are not popular, but try to be honest and impartial with me here.

    I have arms, chest, back and core covered above. Are legs really important? And do I really need to find something to do for my shoulders? etc. etc...

  • Posted by a hidden member.
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    Aug 27, 2009 11:38 AM GMT
    Yes, legs are important. They provide the foundation for so many activities, and if you don't want an "unbalanced body" then you absolutely need to work your legs. If you strictly want to stick to machines, use the leg press or something that works the entire leg. If you have more time, do leg extensions and curls also, but at the minimum do leg presses. You can also do lunges without any weight and work on your legs and balance (don't even need a gym for that).

    For the quickest bare bones workout, you should focus on large muscle groups. You have chest and back in your routine, definitely keep those. Biceps and triceps are secondary though (you will work your arms in the large muscle group exercises). Shoulders are important, but instead of avoiding weak spots you should try to strengthen / recover them. Find a physical therapist to give you some specific exercises to rehabilitate your rotator cuff, and take time to warmup your shoulders before doing chest and back work.

    In summary:
    - shoulder warmup (go light)
    - chest press machine
    - lat machine or seated rows
    - leg press or lunges
    - crunches

    if you have additional time
    - biceps
    - triceps
  • Posted by a hidden member.
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    Aug 27, 2009 2:11 PM GMT
    Thank you so much icon_smile.gif I will definitely be following your advice.

    Anyone else?
  • 1974Warrior

    Posts: 90

    Aug 28, 2009 1:40 AM GMT
    i agree with Citpolo about the legs. If you don't have access to leg machines try lunges or prisoner squats. Since you're just looking for a quick routine definately hit large muscle groups (chest, back, legs) and also work ur core. Check out the routines on this site and pick different exercises to throw in ur routine now and then to challenge u. Good luck.
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    Aug 28, 2009 3:42 AM GMT
    Thanks again icon_smile.gif. So is it a bad thing to be doing light (you could call it maintenance work LOL) work on my biceps even if I am doing very little in shoulder work? Are shoulders a major muscle group? I guess they must be strong enough to assist my biceps when I do curls?
  • Posted by a hidden member.
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    Aug 29, 2009 7:20 PM GMT
    anyone? icon_smile.gif