Workout Routine - Gym - Beginners Printed on Jun …

1 Workout Routine - Gym - BeginnersPrinted on Jun 07 2011 Workout Routine Snapshot1 Workout Days0 Cardio Exercises7 Strength Training0 Stretching Exercises1 Abs1 Back1 Biceps1 Chest1 Shoulders1 Thighs1 TricepsWorkout Routine - Gym - Beginners - Day 1 Cardio / Strength training # of Sets# of RepsProgress LogAbs | Crunch (Gym Equipment A)210 Back | Row (Gym Equipment) - Seated210 Chest | Chest Press (Gym Equipment) - Pronation Grip210 Shoulders | Lateral Deltoid Raise (Gym Equipment)210 Thighs | Leg Curl - Seated210 Biceps | Biceps Curl (Gym Equipment) - Preacher210 Triceps | Triceps Extension (Gym Equipment)210 Detailed Strength training Exercise | Copyright, Blisslogik | Crunch (Gym Equipment A)Secondary MusclesUpper AbdominalsStarting PositionSit down on the machine's bench and hold the pad with both handsin front of your your upper body forward and let it slowly swing back after ashort out while contracting your ab muscles and breathe in whilereturning to starting | Row (Gym Equipment)

2 - SeatedSecondary MusclesBiceps, Lats, Rear DeltoidsStarting PositionSit down facing the machine and grasp the handles in the handles towards you until your elbows form 90 degreeangles and let them slowly swing back after a short to keep your back straight | Chest Press (Gym Equipment) - Pronation GripSecondary MusclesTriceps, Upper ChestStarting PositionSit down on the bench and grab the handles with your hands, palmsfacing the the handles forward until your arms are close to being fullyextended and slowly let them swing back after a short out while pushing forward and breathe in while letting thehandlebars swing | Lateral Deltoid Raise (Gym Equipment)

3 Secondary MusclesOuter Deltoids, TrapeziusStarting PositionSit down on the bench and position the outside of your upper armsagainst the rotating both pads up by raising your upper arms straight up and letthe structure slowly swing back after a short the angle in your elbows still | Leg Curl - SeatedSecondary MusclesHamstringsStarting PositionSit down on the bench, place your thighs under the thigh pad andplace your feet on top of the foot your feet down and towards you until your knees form 90degree angles and let the pad slowly swing back after a your back straight | Biceps Curl (Gym Equipment) - PreacherSecondary MusclesInside Forearms, Lower BicepsStarting PositionSit down on the bench and grab the handle with both hands, upperarms against the arm the handlebars up as far as you comfortably can and let themslowly swing back after a short your back and upper arms still | Triceps Extension (Gym Equipment)

4 Secondary MusclesInside ForearmsStarting PositionSit on the bench, fasten seat belt (if any) and place your arms upagainst the arm the handles forward and down by straightening your arms andslowly let it swing back after a short out while pushing and breathe in while releasing.