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.
(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
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.
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.
Stand facing machine. Hold attachment cables in hands in an overhand grip, shoulder width apart.