Exercise experts please answer?

Question

I'm looking for a full body work out with (free) weights

here is what i am doing now :

3 sets of 12 every other day (mon -wed- fri)

please tell me if this is good or not, if i should add anything to it?

my goal is a FULL body work out .Thanks !

1)Leg squats quads ham strings(bar on shoulder's ,behind neck,squat down ,and back up )

2) Leg lunges quads butt (bar on shoulder's behind neck,step forward with one foot ,then down on one knee and back up)

3)Leg calf raise (bar on shoulder's behind neck,up on tip toes and back down on heels)

4) Traps/shrugs (bar held down in front at thighs, lift shoulders up and back down)

5) Arms biceps ;curls (free weights one in each hand, arms straight down ,lift each to shoulder and back down)

6) Arms triceps /behind back (free weights , support rt.elbow w left hand ,then visa -versa ,with free weight in hand and arm up and elbow supported put weight weight behind back and then back up beside head then switch)

7)Chest bench press (lay down on bench bar to chest up and back down to chest)

8)Shoulder's/shoulder lift lats deltroids (sit on bench facing bar take bar to chest ,then lift up over head and back to chest )

9)Crunches / abs ;lay on back (knees bent?) hands behind head lift top half of body up off floor slightly -lift with abs not arms)

10) Legs / calf's and thighs; legs hips butt (standing with chair for support ,do side kicks ,and back kicks on each leg)

Answer 1

Wow...that's a lot...I love to train a woman who works a routine like yours. I'd only change or modify several on your list. Be sure to go all the way down on the squats, if not it will load the ACL and soon you'll have problems with it. The lunges are really good and working the gluts but I'd switch to hand weights, not the bar...I know you're probably OK dong it that way, but you've had the bar on your shoulder for squats. Give the shoulders a break and use hand weights with lunges. And tip of those, when walking froward on that lunge step take that step just slightly off center to the right, then again of center to the left as you walk out. Doing that widens your center of gravity and takes care of a balance problem most have when doing lunges walking in a straight line.

To work the gluts really good during your leg kick backs try this..kick leg back in the normal way you do but don't just bring it back in, in that straight line as you did kicking back. Instead on the return send your leg out in a counter clockwise movement back to starting position. If you can, put you Right hand on your right glut and feel that process work. You'll be able to feel the glut working harder. The reason that's effective is because the muscle fiber structure of the gluts go across the glut, from mid rear pelvic area to the hip. The counter clockwise movement stretches that part of the muscle and you'll feel it..the other part of the glut muscle is much closer and lay under the one I've described and the fibers run up and down. So knowing that you can see the squats work the inner part, with outer being a supportive group and rotational kickback works the outer part.

If you're diet is right I'll bet you're looking real good...keep it up.