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Day 004 - Back to the Wonderful World of Weights

WU 5 min. 2 sets x 12 reps. SERIES 1: bench press, leg press machine, abs; SERIES 2: seated rows, fly machine, back extensions. Stretch.        Training via ActiveMail

TODAY WE HIT THE LARGER MUSCLE GROUPS: UPPER AND LOWER BACK, CHEST, AND LEGS. 2 exercises each muscle group, 12 reps each. If at all possible, have a trainer or gym staff member review your form. Warm up for 5 minutes as you did on DAY 1. SERIES 1: Begin with a bench press, using either a straight bar or dumbbells. Keep your lower back flat on the bench throughout the exercise, and raise and lower the bar directly above your chest. Next, move on to the leg press machine. Make sure that your feet are hip-width apart, toes pointed directly in front of you, never lowering past a 90-degree angle at the knee. Lower the weight down, hold for a count, and straighten the legs almost entirely (never lock your knees). Then perform a set of ab crunches on the floor or on a bench. Repeat SERIES 1, resting when you feel tired or out of breath. SERIES 2: Try a set of seated rows (using the cables), holding for one count when your hands touch your chest. Keep your back flat throughout, never arching or moving past a 90-degree bend at the waist. Next, move to the fly machine, squeezing the arms together in front of your chest before lowering the weight slowly. Keep your lower back pressed flat against the pad throughout the exercise. Lastly, do a set of back extensions (for your lower back) either lying face-down on the floor, or on a special stand designed to support your hips and feet throughout the exercise. Ask a member of the gym staff to point this out and show you how it works. Repeat SERIES 2, making sure to stop frequently for a drink of water. End the workout with a 5-minute full body stretch.