Full Body 1

[click on other full body workouts to the right]

* Begin each workout with 5-10 min of light cardiovascular activity. Light stretching may be used as a warm up, however it is more beneficial to include flexibility exercises (stretching) at the conclusion of your workout. Not only will this assist in decreasing the light soreness experienced with strength training but, since the muscles are already warmed up from the exercise session, it will decrease the risk of injuring a muscle vs. stretching at the beginning.

* Choose a weight where you reach fatigue within the 8-12 repetition range. For instance, if you reach muscle fatigue before 8 repetitions, lighten the weight. If you can perform more than 12 repetitions with strict form, increase the weight slightly.

* The speed of each repetition is very important! The concentric phase of the exercise (the "push or pull" phase) should be somewhat faster and last 1-2 seconds. The eccentric phase (the "return" phase - resisting the weight back to the starting position) should be slower and last 2-3 seconds.

Exercise                                               Muscle Group Involved          Sets     Reps    Weight           

Upright Chest Press Machine             Chest                                       2          8-12

Wide Grip Pulldown                           Upper and Mid Back              2          8-12

Overhead Press Machine                    Shoulder                                  2          8-12

     *or  Seated Dumbbell Overhead Press (females may want to perform this one)

Cable Pressdown                                Tricep                                      2          8-12

Cable Curl                                           Bicep                                       2          8-12

Leg Press                                             Quads & Hams                       2          8-12

Leg Extension                                     Quads                                      2          8-12

Lying Leg Curl                                   Hamstring                               2          8-12

Standing Calf Machine                       Calf                                         2          8-12

Abs: Crunch Machine or Full Sit-Up    Abdominals                          2       12-15

Upright Chest Press

  

 

Wide Grip Pulldown

    

Overhead Press Machine

Cable Pressdown

       

Cable Curl

Leg Press

Leg Extension

Leg Curl

Standing Calf Raise

  

Abdominals: Upright Crunch Machine or Full Sit Up