Like the Back, Biceps, & Shoulders – Beginners 1 workout, this is the first weight training workout targeting these muscle groups since I started on my journey. Therefore, these exercises are also all done on weight machines vs. free weights.
I’ll move on to free weights once I have reacquainted my body with the proper movements, resistance, and overall form.
My goal each week is to do a little more than I do the previous week. More sets, more weight, and more exercises and eventually, progress towards using mostly free weights.
For now it’s about safety and reducing the possibility of injury. Don’t be mistaken though, injury can still easily happen on weight assisted machines. This is why using proper form is of the utmost importance.
It’s about quality, not quantity.
Additionally, just like the back and biceps workout, 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.
This workout should only take about 30 minutes.
Again, this is the baseline which I’m starting at.
Body Masters – 314 Peck Deck Vertical (Butterfly) – 3 sets @ 12, 10, 8 reps
Body Masters Hi/Lo Pulley System – Reverse Grip Triceps Pulldown – 3 sets @ 18, 15, 11 reps
Body Masters CX310 Vertical Chess Press – 3 set @ 15, 15, 13 reps
Body Masters 420 Triceps Press – 3 sets @ 15, 15, 15 reps
Freemotion Dual Cable Cross – Butterfly Decline Chest Press – 3 sets @ 10, 8, 5 reps
Freemotion Dual Cable Cross – Single Arm Triceps Pulldown – 3 sets @ 15, 10, 8 reps each arm
Nautilus Nitro – Incline Press – 3 sets @ 7, 6, 5 reps