GYM WORKOUTS
Beginner: 2 sets of 8-10 reps
Intermediate: 3 sets of 10-12reps
Advanced: 4 sets of 12-15 reps
*Adjust each machine weight to your fitness level and gradually increase over time.
ARMS
1. Chest Press
- Sit on the chest press machine with your back against the backrest, feet flat on the floor.
- Grasp the handles with an overhand grip and align your elbows with your shoulders.
- Push the handles forward, extending your arms fully without locking your elbows.
- Slowly bring the handles back to the starting position, allowing your chest muscles to stretch.
2. Bicep Curls
- Sit on the bicep curl machine with your back against the backrest, feet flat on the floor.
- Grasp the handles with an underhand grip, keeping your upper arms against the pad and your elbows aligned with your shoulders.
- Curl the handles up towards your shoulders, contracting your bicep muscles.
- Slowly lower the handles back down to the starting position, allowing your biceps to stretch.
3. Triceps Pushdown
- Stand in front of the tricep pushdown machine, grasping the straight bar with an overhand grip.
- Keep your upper arms close to your sides and your elbows at a 90-degree angle.
- Push the bar down, fully extending your arms and engaging your triceps.
- Slowly release the bar back up to the starting position, feeling the stretch in your triceps.
4. Shoulder Press
- Sit on the shoulder press machine with your back against the backrest, feet flat on the floor.
- Grasp the handles with an overhand grip and align your elbows with your shoulders.
- Push the handles upward, extending your arms fully without locking your elbows.
- Slowly bring the handles back down to the starting position, allowing your shoulder muscles to stretch.
5. Lateral Raise
- Sit on the lateral raise machine with your back against the backrest, feet flat on the floor.
- Grasp the handles with an overhand grip, resting your forearms on the pads.
- Lift the handles out to the sides, maintaining a slight bend in your elbows, until your arms are parallel to the floor.
- Slowly lower the handles back down, feeling the stretch in your shoulder muscles.
6. Machine Dips
- Position yourself on the dip machine, gripping the handles with your palms facing inward.
- Keep your elbows slightly bent and your feet off the floor.
- Lower your body by bending your elbows, feeling the stretch in your triceps.
- Push yourself back up to the starting position, engaging your triceps and chest muscles.
LEGS
1. Leg Press:
- Sit on the leg press machine with your back against the backrest and place your feet on the platform shoulder-width apart.
- Release the safety handles and lower the platform by bending your knees until they are at a 90-degree angle.
- Push the platform away from you, extending your legs while keeping your back against the backrest.
- Slowly bend your knees and lower the platform back to the starting position.
2. Leg Extension:
- Sit on the leg extension machine with your back against the backrest and adjust the pad to rest against your shins, just above your ankles.
- Grasp the handles for stability and straighten your legs, lifting the weighted pad up by extending your knees.
- Slowly lower the pad back down, feeling the stretch in your quadriceps.
3. Leg Curl:
- Lie face down on the leg curl machine with the pad resting on the back of your lower legs, just above your heels.
- Grasp the handles for stability and curl your legs upward by bending your knees, squeezing your hamstrings.
- Slowly lower your legs back to the starting position, feeling the stretch in your hamstrings.
4. Calf Raise:
- Stand on the calf raise machine with the balls of your feet on the platform and your shoulders under the pads.
- Keep your feet parallel and your knees slightly bent.
- Raise your heels as high as possible by extending your ankles.
- Slowly lower your heels back down, feeling the stretch in your calf muscles.
5. Adductor Machine:
- Sit on the adductor machine and position your legs against the leg pads.
- Squeeze your legs together, using your inner thigh muscles, to bring the pads toward each other.
- Slowly release and allow the pads to move apart, feeling the stretch in your inner thighs.
ABS
1. Cable Crunch:
- Attach a rope handle to the high pulley of a cable machine.
- Kneel facing away from the machine, grab the rope with both hands, and position it behind your head.
- Bend forward at the waist, curling your torso down towards your thighs while keeping your lower body stable.
- Slowly return to the starting position, feeling the contraction in your abs.
2. Abdominal Machine Crunch:
- Sit on the abdominal crunch machine with your back against the pad and your feet secured under the footpads.
- Place your hands on the handles and exhale as you contract your abs, curling your upper body forward.
- Inhale and slowly return to the starting position, feeling the stretch in your abs.
4. Captain's Chair Leg Raise:
- Position yourself in the captain's chair with your back against the backrest and your forearms resting on the arm pads.
- Keep your back straight and your core engaged.
- Lift your legs by bending at the hips and raising your knees towards your chest.
- Lower your legs back down with control, feeling the contraction in your lower abs.
