BASIC MACHINES WORKOUT FOR BEGINNERS

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
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Rating:
 Rating: 3.1/5.0
Created By:
FitClick on January 12, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Both
Body Parts:
Chest, Back, Biceps, Triceps, Abs, Thighs, Calves, Shoulders, Trapezius, Lower Back
Description
This plan is a good place to start if you've just joined the gym but don't know where to start. Build general strength and toning using basic gym machines 2 days a week, while building endurance through 4 days of simple cardio training. Choose whatever cardio training works best for you and get yourself on the path to good health.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Machine Chest Press60 lbs.860
60 lbs.860
60 lbs.860
Back
Close-Grip Pulldowns50 lbs.860
50 lbs.860
50 lbs.860
Biceps
Machine Preacher Curls25 lbs.860
25 lbs.860
25 lbs.860
Triceps
One-Arm Dumbbell Extensions8 lbs.860
8 lbs.860
8 lbs.860
Abs
Bench Knee Tucks-1030
-1030
Crunches-2030
-2030
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

Workout routine comments

how do I print this for a week worth of workouts
 
July 22, 2011 at 2:44pm
http://www.exrx.net/WeightExercises/Brachialis/BBPreacherCurl.html
That will show you a preacher curl. You can always look up what muscles the exercise uses and make a modification to your needs. If you don't have weights try soup cans at first until you can build up to something else. They have single dumb bells you can purchase at walmart instead of buying a whole set. Strength training is so very important as well as cardio. So check out which part of the arms the arm machine works out and make it work for you.
 
July 14, 2011 at 9:47pm
I don't know what half these things are on here. I work out at the little gym in my mom's apartment complex. They have 2 elipticals, 3 treadmills, a rowing machine, a bike, and a combo thing that has a leg press, leg curls, and 2 sections to work on abs and arms. So confused by the terminology with all of this! What is a preacher curl? And there's no dumb bells. Anything I can substitute on the machines with?
 
July 13, 2011 at 3:53am

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