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A good start!Created by vanspey
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Workout Programs → A good start!
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Summary
1 Workout / 12 Exercises
0% Cardio / 100% Strength Training
Latest Exercisers
Workout Program Description
This is a good work out to get you started with. It is made to work the whole body, and should be done every other day.
Workouts
Main workout
Description
To be done every other day.
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Chest Press - Machine 3 sets: 25 reps, 25 reps, 25 reps Every machine is slightly different but make sure that the seat height is at a level so that the handles are in line with the lower part of your chest. Keep the movement slow, about 1.5 to 2 seconds i... |
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Flyes - Cable, Inclined Bench 3 sets: 10 reps, 12 reps, 10 reps This is like the flat bench flye, except you are lying on a low incline bench (about 30 degrees). Hold the handles above the top portion of your chest with your arms almost straight. You should keep a... |
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Shoulder Press - Machine 3 sets: 15 reps, 20 reps, 15 reps These machines can vary but make sure that the seat height is low enough so that when you sit in it your shoulders are below handle height. Select a light weight to start with, you can always increase... |
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Standing Low-Pulley Deltoid Raise 3 sets: 11 reps, 15 reps, 11 reps Works the side delts. Stand with your left side facing a low pulley with a single handle. Hold with your right hand. Stand straight up wth your head up. Your right hand should be in line with your gro... |
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Tricep Pushdowns - Straight Bar 3 sets: 15 reps, 20 reps, 15 reps Using a high-cable pulley, grasp a short straight bar with an overhand grip. Your hands should be about 10 inches apart. Position your forearms so they are parallel to the floor. Keep your feet should... |
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Lat Pulldowns - Wide-Grip 3 sets: 15 reps, 20 reps, 15 reps Pull the bar down in front of you, not behind the head. Do not arch your back, but keep it completely still, no swaying, swinging, arching or curving. Just lean back about 10 degrees and maintain that... |
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Seated Cable Rows 3 sets: 15 reps, 20 reps, 15 reps Do not lean forward or backward in this exercise. It is very important that once you are set up in position with your back perpendicular to the floor your back does not move. Only your arms should mov... |
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Cable Curl - Standing 3 sets: 15 reps, 20 reps, 15 reps Stand facing the low pulley. Hold a short bar attached to the low cable with your palms up. Stand back from the pulley about 1 or 2 feet and extend your arms straight down. Curl bar up in a semicircul... |
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Crunch - Machine 3 sets: 30 reps, 30 reps, 30 reps This is like a situp or crunch, but the machine helps you to add resistance for greater strength increases. Follow the directions on the particular machine that you choose. Be sure to go slow and conc... |
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Leg Extensions 3 sets: 20 reps, 30 reps, 20 reps Using a leg extension machine, sit in the seat and hook your feet under the padded bar. Adjust the pad and/or the seat so that your knees hang off the end of the seat and the footpad rest on the lowes... |
| There are other exercises for this workout, view them in the workout detail | |
Latest Users
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OfaOT1992 from Marina Del Rey, California |
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katrina88katrina sohrabian from United Kingdom (brookes) |
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FogrockerPatrick from Brier, Washington (Workout at home) |
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zgexZach Gexler from Sunderland, Massachusetts (Planet Fitness - Hadley) |
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vanspeyTom Van Speybroeck from Chaska, Minnesota (Hoist V2 home gym) |
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