So, you’ve finally done it! You joined a gym and you are so excited to get started on your workout plan. January is the busiest month for fitness clubs with many people joining with intentions of keeping their New Year’s resolutions. I encourage you take advantage of at least one or two appointments with a certified personal trainer to keep you on track. The last thing trainers want to see is for members to get discouraged and not come back to the gym. Navigating the gym on your own can sometimes be intimidating. Below is a strength routine from my Fitness Answer Workout Plan that will help you navigate your way around. As always, warm-up before and stretch afterward as well as implement some type of cardio into your weekly routine.
STRENGTH ROUTINE
(You should do two sets of 10-15 reps for each exercise, unless otherwise specified. Rest 1 minute between sets.)
DAY 1 BACK/BICEPS/SHOULDERS
BACK
Lat Pulldown
Sit on the lat pulldown machine and hold the bar with palms out, hands placed wider than shoulders. Pull your abs in and lean back slightly. Bend your elbows and pull the bar down towards your chin, contracting the outer muscles of your back.
Reverse Grip Pulldown
Sit on the lat pulldown section of gym and hold the bar in an underhand grip, palms facing in. Hands should be placed shoulder width apart. Pull your abs in and lean back slightly. Bend your elbows and pull the bar down towards your chin, contracting the outer muscles of your back.
BICEPS
Concentration Curls
Sit on ball with legs wide and feet turned out. Hold weight in one hand and lean in resting elbow against inner thigh, without rounding shoulders. Slowly lower weight down bringing arm almost straight to prepare for repetition. Curl weight up toward shoulder and slowly lower back down. Repeat.
Cable Bicep Curls
Stand facing machine. Hold cable attachment in hands with palms facing up. Keeping abs in and knees slightly bent, bend arms and bring palms toward shoulders in a bicep curl. Return to start and repeat.
SHOULDERS
Cable/Upright Row
Stand facing machine. Hold attachment cables in hands in an overhand grip, shoulder width apart. Row upwards, bringing elbows to shoulder height. Slowly lower cable back down.
Seated Overhead Press
Sit on shoulder press machine making sure back is aligned and supported with back of pad. Grab bars in overhand grip. Press straight up without locking out elbow. Lower down slowly and repeat.
DAY 2 QUADS/HAMSTRINGS/ABDUCTOR/ADDUCTOR
LEGS
QUADS
Leg Extension
Sit on leg extension machine both feet under pad. Keeping legs stable, slowly bring legs up, while squeezing the front of the thigh. Continue movement until knee is almost straight, but be careful not to lock out the knee. Slowly lower back to starting position.
Leg Press
Sit on leg press machine, feet against footboard, hip distance apart. Knees should be at a 90-degree angle. While keeping your back pressed against the back pad, push the platform forward, short of locking out your knees. Return to starting position.
HAMSTRINGS
Leg Curls (Seated)
Sit on seated leg curl machine with legs up, calves resting on pad. Curl pad down just past a 90-degree angle until you feel hamstrings contract. Slowly raise the weight while controlling the tempo, returning to your starting position.
LEGS
ABDUCTOR
(Outer Thigh)
Sit on abductor machine with legs together. Slowly push machine out contracting lateral part of your thigh. Slowly bring legs in returning to your starting position..
ADDUCTOR
(Inner Thigh)
Sit on adductor machine legs wide. Slowly squeeze thighs in contracting medial part of your thigh. Slowly move legs out returning to your starting position.
DAY 3 CHEST/TRICEPS/ABDOMINALS
CHEST
Chest Press Machine
Sit with back against machine, arms bent at sides in a 90-degree angle. Press forward, straightening arms while contracting chest. Be sure not to lock out elbows. Bend arms down again to starting position.
Incline Dumbbell Press
Lie on incline bench arms bent at sides in a 90-degree angle. Press forward, and in straightening arms while contracting chest. Be sure not to lock out elbows. Bend arms down again to starting position.
TRICEPS
Rope Pulldown
Stand facing machine and attach rope attachment to pulley. Grab rope in side grip, elbows pulled back. Hands should be together at waist level. Pull rope apart and down and brings hands back to starting position without moving elbows.
TRICEPS
Tricep Kickback
Place one foot on floor, one knee on bench of gym. Hold weight in same side hand as bent knee. Bend elbow up toward waist for starting position. Extend weight back and bend back slowly to starting position. Repeat.
ABDOMINALS - 3 SETS OF 15-20 reps (rest 1 minute between sets)
Basic Crunch
Lie on your back with your knees bent and feet flat on the floor. Bring your hands behind your head for support, keeping your head in a neutral position with your chin pointed toward the ceiling. Inhale through the nose then start to exhale through the mouth. Allow that exhale to begin to contract the abdominals and lift your head slightly off the floor. It does not matter how far up you lift, only that you’re using your abdominals and not your neck. *Note – Keep your head in a neutral position the entire time you’re performing this exercise.
Reverse Crunch with Ball
Lie on back on floor and bend knees at 90 degrees resting legs on ball. Place hands at your sides. Get a good grip on the ball with your legs and lift your lower body off the floor. Slowly lower ball back down.
Joanne Sgro is a Television Fitness Expert, Certified Personal Trainer and Sport Nutritionist. She is Certified in Pilates, Pre-natal/Post-Partum, Yoga and Senior Fitness. She specializes in Weight Loss, Post-Rehab and Post Cancer Training. Joanne's fitness plans and recipes are available globally on her website www.fitnessanswer.com. She resides in the Phoenix, AZ area with her fiance, where she runs her personal training business, Fitness Answer, LLC.