exercise for beginners - upper body
TRANSCRIPT
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EXERCISE FOR BEGINNERS
Upper Body
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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
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-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
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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
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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
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-Adjust seat height so that elbows will be aligned with red dot marker on machine.
Life Fitness Triceps
Extension
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-Adjust seat height so that elbows will be aligned with red dot marker on machine.
Life Fitness Biceps
Curl
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-Grab handles at a little wider than shoulder width and palms face away from body.
Gravitron Assisted
Pull Up
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-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
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-Adjust seat height so that shoulder joints are aligned with red dot markers.
Life Fitness Lateral
Raise
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-Adjust seat height so that your head rests in between the handles.
Hammer Strength
Abdominal Crunch
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-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
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-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
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