This workout is good for overall fitness gains of a healthy individual who has never lifted weights before, or is not experienced at it.
The majority of exercises are based on their appropriate machines. This is all intended for a classic beginner, who has less strength in the joints and less stability in the core.
Using machines for certain exercises provides support for those weaker areas, isolates the intended muscle group and strengthened them before moving on to free weight.
Do the workout at least two times a week, as doing less can’t give you significant results. Take one resting day from weight training between each workout. For good results, at least a single set of 8-12 reps should be performed to fatigue; this means that a weight should be heavy enough to tire the muscle within that number of reps. It should take you up to five seconds to finish a single repetition using a slow and controlled motion. Don’t forget to rest between sets of each and every exercise for at least 30 seconds and no more than 90 seconds.
Warm up by doing 5-10 minutes of cardio on any machine that works the most important muscles of the body, increasing your blood flow and warming the muscles.
The exercises are: leg press, leg extensions, lying and seated leg curls, lat pull-down, bench press, chest fly, triceps push-down, bicep curls and the shoulder press.
After these exercises, do two exercises for the abs, ending up with a stretching session.
The first exercise is the ab crunch machine, which is like a sit-up, but the machine adds resistance for better strength increases. The second one is the air bike, where you need to lie on your back and put your hands behind your head, raise your legs, curl up and bring the right elbow toward your left side while pulling your left knee in to meet it.
These exercises shown in this workout program will work the entire body. Don’t forget to do these exercises in the order shown.