Workout Program Evaluation


Could you evaluate my routine to see if I am on the right track or show me how I can streamline it?  I am 30, 140lbs, don't know my body fat but do have ab and shoulder definition.

I don't know if I am doing too much or too little. I eat a vegan diet. This all home training, no gym. I usually perform 3 sets of each with 12 reps (or try to do so).

Sometimes I do supersets to mix it up. I start with lighter weight and progress to heavier. I have lost 65lb in the last year and now my goal is to have a great physique.

Monday, Wed, Fri: 6-8 mile run

Tuesday: Chest: Flat, Incline, Decline press and flies. Triceps: Overhead triceps dumbbell press, skull crushers, triceps extensions (kickbacks)

Thursday: Back: Pull ups, Dumbbell Rows, Barbell Rows, Dumbbell Pullovers, Shrugs, Upright Rows. Shoulders: Reverse Fly for Shoulders, Front Raise, Side Raise, Alternating Shoulder Press

Saturday: Squats, Calf Raises, Lunges, Curls, Concentration Curls, 21's

Sunday: REST!!!!

Answered By:

Mike Behnken, MS, CSCS ANswers the Fitness Question

Qualifications of Mike Behnken

Congratulations, that is AWESOME that you lost 65 pounds in a year!

To start off I would like to point out that your goal of having a "great physique" is a bit vague, so it is going to be nearly impossible for me or any trainer for that matter to come up with specific advice. What some people consider a great physique, some will consider excess, etc. For example, the reigning Mr. Olympia Jay Cutler has a great defined physique, however, so does your average fitness model. Both will have ab and shoulder definition but each ultimately define a great physique differently. This means each will have vastly different nutrition and workout requirements.

This is advice from a personal trainer to anybody seeking the advice of a personal trainer. Be specific as possible and remember, a picture says 1,000 words!

body fat measurement accumeasureBefore we begin, it may be a good idea to first purchase an Accu-Measure skinfold caliper for measuring your body fat percentage. They are very cheap (around $20) and can be a valuable tool for checking your progress in your workout program.


Next? Your Exercise Program!

Lets assume you are not trying to be the next Mr. Olympia and are looking for a little muscle mass and increase definition along with your new slender physique.

Your exercise program looks very good. You have weights at home which is very important to keep your metabolism up. Your exercise selection has most of the basic weight training exercises and you work your full body. It is very important to get those basic exercises in any workout program.

The lack of core and abdominal exercises is one thing you could add. Add a couple core exercises and perform them 100% properly each time. Improved core strength will not only help you look better and tighten your waistline, it will improve your posture and help your body improve neuromuscular efficiency which will make all your weight training more effectively work your muscles. Here are some of the best exercises for the core muscles.

In order to avoid training plateau changing up your workout program is important. While, "if it ain't broke, don't fix it" does apply to your current situation, your current regimen won't give you results forever. Change your exercise order, amount of rest in between sets, training splits, and cardio periodically to keep getting results.

If you look to put on muscle, running 24 miles a week may be too much. If you continue the routine which helped you lose 65 pounds you may be exercising too much, burning too many calories and eating to little. Take that into consideration when you reassess your program.

As a vegan, you must also make sure you get enough protein in your diet. You may want to check out one of the many vegan sites out there such as or for more specific information pertaining to vegan diets. 

Best of luck on your road to success!

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