I call this a beginner’s workout because frankly, it’s the first weightlifting workout I’ve done since starting this journey. I felt like I needed to start with machine assisted weight resistance training versus free weights because as of right now, I want my body to get reacquainted to lifting again as well as maintain proper form.
Having proper form is key to safe training, as well as producing positive results, so I want to familiarize the various muscle groups in my body with correct movement, rotation, and resistance.
With the exception of the first two exercises, the rest were done utilizing the weight machines at my local 24Hr Fitness gym. With each exercise, I will also list the brand name of the machine I used, so you know exactly what I did and on what exact machine I did it on.
Additionally, I’ll list the number of sets and reps I did. However, I won’t list the actual weight. We’re all at various levels in our fitness, and some of us may lift less and some of us may lift more. You need to choose a weight in which you can complete at least 3 sets, but by that 3rd set, you’re muscles should be at failure.
As I progress, I will continually challenge myself by lifting heavier weight, as well as more sets, reps, and additional exercises. For now, the below is my starting point.
This workout should only take about 30 minutes.
Standing Military Press – 3 sets @ 10, 10, 8 reps
Front Lateral Raise – 3 sets @ 13, 10, 9 reps per each arm
Freemotion Dual Cable Cross – Cable Twist – 3 sets @ 10, 8, 8 reps per side
Low Pulley Biceps Curls – 3 sets @ 11, 8, 7 reps
Freemotion Lat Machine – Seated Two Arm Lat Pull – 3 sets @ 10, 8, 8 reps
Nautilus Nitro – Lower Back – 3 sets @ 15, 15, 12 reps
Nautilus Compound Row – 3 sets @ 10, 8, 8 reps