EXERCISE FOR BEGINNERS

Upper Body

Workout

Instructions

This booklet is designed for a beginning exerciser who wants to start off with a general exercise program.

Complete 15-20 repetitions of each exercise

Complete 2 sets of the each exercise

Rest as needed between sets (30-90 seconds)

Be sure to go through full range of motion for exercises

Adjust any machines to fit your body

-Adjust seat height so top of chest is aligned with top of pad.

-Adjust chest pad forward or backward based upon arm length.

Hammer Strength

Row

Or

HS- Adjust seat height so that handles are chest height.

Smith- Set bench to incline and start bar at appropriate height for arm length.

Hammer Strength Incline

Press/Smith Incline Press

Or

HS-Adjust seat height so that handles are right above shoulders.

Smith-Set bench upright and start bar at appropriate height for arm length.

Hammer Strength Shoulder

Press/ Smith Shoulder Press

-Adjust seat height so that elbows will be aligned with red dot marker on machine.

Life Fitness Triceps

Extension

-Adjust seat height so that elbows will be aligned with red dot marker on machine.

Life Fitness Biceps

Curl

-Grab handles at a little wider than shoulder width and palms face away from body.

Gravitron Assisted

Pull Up

-Adjust seat height so that arms are straight out and parallel to the floor.

-Adjust handle starting position so that a small stretch is felt in chest to start with.

Life Fitness Pectoral

Fly

-Adjust seat height so that shoulder joints are aligned with red dot markers.

Life Fitness Lateral

Raise

-Adjust seat height so that your head rests in between the handles.

Hammer Strength

Abdominal Crunch

-Place forearms on pads and grab the handles.

-Start with legs suspended.

-Bring legs up to bend knees at about 90 degrees and then back down.

Life Fitness Captains

Chair

-Adjust knee pad so that it begins at an angle.

-Rest elbows and forearms on pads and grab the handles.

-Place knees on leg pad and sit back on your heels.

-Turn knee pad in other direction to work other side.

Ab Coaster Elite