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Beginner Gym-based cardio and strength training
Day 018 - Totally Back, Legs, & Triceps
WU 5 min. 2 sets x 12 reps each. SERIES 1: squats, dead lifts, abs; SERIES 2: triceps pressdowns, seated rows, abs; SERIES 3: back extensions, dips, abs; stretch. 
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LET'S FOCUS ON BACK, LEGS, AND TRICEPS. 2 sets each exercise, 12 reps each. For SERIES 1, let's alternate legs with lower back. Using either the squat rack or a straight bar, perform a set of squats, holding for one count at the bottom. Remember all the tips that we discussed last week: keep the weight back over your heels, lower back flat. Next, grab some dumbbells for deadlifts. Lower them almost to your toes, then stand up, keeping the motion slow and controlled. Abs on the floor or on a bench. Repeat SERIES 1. SERIES 2: Triceps pressdowns, using the cables. Hold for one count at the bottom and remember to keep your elbows as close to your body as possible. Then switch over to seated rows, pulling the weight to your chest in one count and returning slowly (keep your knees slightly bent, back flat, and never lean back past 90 degrees). Perform the abs lying on the bench, holding on the edge above your head as you bring your bent knees in to your chest. Repeat all 3 exercises. For SERIES 3, begin with slow back extensions for your lower back, holding your hands behind your ears, elbows wide. Work in a set of dips on the Gravitron machine (which takes a portion of your body weight). Lower down to a 90-degree bend in the elbow and straighten up, using your triceps. Work in abs on the bench/floor, and repeat SERIES 3. Stretch out your arms, legs, and back.
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