Full Body 2
[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
Pec Fly Machine Chest 2 8-12
Seated Cable Row Upper and Mid Back 2 8-12
Dumbbell Lateral Raise Shoulder 2 8-12
Dumbbell "Kickbacks" Tricep 2 8-12
Standing Dumbbell Curl Bicep 2 8-12
Leg Press - horizontal or diagonal Quads & Hams 2 8-12
Inner Thigh - Adduction Inner Quad 2 8-12
Outer Thigh - Abduction Outer Quad 2 8-12
Sitting Calf Raises Calf 2 8-12
Abs: Oblique Crunch Obliques/Abs 2 12-15
or regular crunch
Pec Fly Machine
OR
Seated Cable Row
Dumbbell Lateral Raise
Dumbbell "Kickbacks"
Standing Dumbbell Curl
Leg Press - Horizontal or Diagonal
OR 
Inner Thigh - Adduction: pad on inside of thigh
Outer Thigh - Abduction: pad on outside of thigh
Sitting Calf Raises
Oblique Crunch or Abdominal Crunch
