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scene. Following a predetermined plan makes it more likely that you have a well-
rounded routine (no neglected muscles here), and that you get the maximum
benefit from your gym time.
This gym workout routine is meant to help you cut down on any time spent
wandering around, trying to figure out which machine to do next. It’s also a very
balanced routine because it hits all antagonistic muscle groups.
Upper Body
Chest Press
Seated Row
Overhead Press
Lat Pull Down
Bicep Curl
Triceps Extension
Lower Body
Leg Extension
Leg Curl
Inside Thigh (Adduction Machine)
Outside Thigh (Abduction Machine)
Leg Press
Calf Raise
Break the upper and lower body circuits into two different workouts done on two
different days. It works really well to train the upper body while the lower body is
still sore, and vice versa.
The exact number of reps and sets that you do of each exercise depends on whether
you are trying to build mass and gain strength, or tone your body.
On the days where you only do cardio workouts, aim for between 30 and 60
minutes of at least a 5/10 perceived exertion level. Always make sure to stretch
your muscles when you finish workouts, especially when doing a strength training
routine; the damage caused by the ripping of the muscle fibers can cause them to
bind and tighten up.