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Friday, September 30, 2016

Full Body Workout For Beginners

The idea behind this type of workout is to introduce the beginner to strength training in a manner that is not intimidating and utilizes the machines rather than the free weights, and addresses only the major muscle groups.




5 minute warm-up
Chest Press Machine
Shoulder Press Machine or Side Lateral Machine
Vertical Back Machine or Low Row Machine
Tricep Machine
Bicep Machine
Seated Pulldown Machine
Abdominal Crunch Machine
Leg Press Machine
Calf Raise Machine
20 minutes of cardio to finish.

TWO DAY SPLIT ROUTINE:

This schedule we will typically introduce when the beginner asks for more exercises for certain muscle groups which inevitably will increase the time spent on their workouts. This, although it may not seem important, is very important. We find that if we require someone to stay at the gym for longer than one hour or so, they will, in most cases, start to miss workouts because of time restraints. We are always aware of things like this as personal trainers because any trainer will tell you that the best workout schedule in the world is worthless if you don’t do it.

Day One:

5 minute warmup
Chest Press and Chest Flys
Vertical Row and Pulldowns
Bicep Machine and Standing Cable Curls
Standing and Seated Calf Machines

Day Two:

5 minute warmup
Leg Press and Abductor Machine and Adductor Machine
Shoulder Press and Lateral Raise
Tricep Dips and Tricep Machine
Abdominal Crunch Machine and Planks
20 minutes of cardio to finish.



THREE DAY, FOUR DAY, AND FIVE DAY SPLIT ROUTINES:

As our client progresses, so does the demand for more challenging exercises and routines. There are many, many versions and arrangements of a three day, four day or even a five day split routine. Typically it is a mix of machines and free weights. What we find the most important thing to keep in mind when planning a split routine is to avoid creating a workout for today that will negatively affect tomorrow’s workout. As experienced personal trainers, we can come up with the most effective, enjoyable and doable workout designed especially for you.

Regardless of whether you are a beginner, intermediate or a seasoned veteran, we can custom tailor an effective workout for you at your request.

Strength Training Machines such as:

Chest Press, Chest Fly / Rear Delt Combo, Pec Deck, Shoulder Press, Side Lateral Raise, Back Extension, Tricep Machines, Bicep Machines, Multi-Hip Machine, Abductor and Adductor Machines, Abdominal Machines, Calf Machines, Gluteus Machine, Leg Press Machine, Lying Leg Curl Machine, Seated Leg Curl Machine, Leg Extension Machine, Standing Hamstring Machine, Back Pulldown Machines, Back Row Machine, Seated Vertical Row Back Machine, Weight Assisted Chin / Dip Machine, Cable Crossover, and more.

Cardio Equipment such as:

Elliptical Trainers, Treadmills, Stairclimbers, Upright bikes, Spin Bikes, Recumbent bikes, Rowing Machines, and more.
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