I normally see my trainer twice a week but unfortunately he's just had his wisdom teeth out and I won't see him this week. I do weights three times a week normally, two with him and one on my own so I've already done my normal weights routine on Monday and tomorrow I'm going in again alone but I don't want to do my normal program because I'll do it again on Friday.

Please excuse my description of what I do, I know you'll probably all take offence to what I call things because I'm not too knowledgable.

I do 4 sets of 12 of sumo stance deadlifts increasing the weight by 5kg each time starting with just the 20kg bar and inbetween each set I do squats with a 22.5kg bar over my shoulders and under my chin (not sure what it's called).

After that I do 4 sets of 15 leg press increasing again by 10kg each time and inbetween I do walking lunges with 9kg free weights.

I then head to the assisted chin ups machine and do 4 sets of 15 and 15 push ups inbetween and finish nicely with 3 sets of 20 bicep curls and then some abs.

Tomorrow I'm planning on doing 4 sets of 12 bench press with just the 20kg bar no weights and 4 sets of 12 pull ups on the bar as well as 4 sets of 12 tricep dips.

I want to do some jumping lunges or squat jumps as well as use that pully machine to do the ones that look like I'm hugging someone and punching my fists together if you understand.

I'm clueless if I don't have a program written as you can see so feel free to give me any ideas, I'm hoping to focus mainly on arms tomorrow. Wwish me luck

It sounds like you change things up every workout... do you have a goal for each workout. For example, each workout should have a goal to increase muscle endurance or burn fat or build muscle or increase power..?

I am sure your trainer has a goal behind his methodology, but I was just curious if you know that.

If you are looking for something to do, do the same workout and try your best to either increase weight or reps... don't just go into the gym and improvise. Nothing good comes of that.

I came off an injury once thinking I could improvise my routine for the first couple weeks... it was hopeless and a waste of my time.

So again, I suggest you just do the same workout you did a couple days before... as long as it is hitting everything (sounds like you are doing split routines (unfortunately!)).

I hope that helped.. I know I tend to ramble on sometimes.

Are you strong enough to do chin ups without the assistance? Is there a reason why you're not putting weight on the bar for bench press or is that where you strength level is at?