What machines do i use for a 30 minutes circuit training workout?
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Answers:
3 sets of 8-12 repetitions:
*Leg Press or Leg Curl (thighs)
*Leg extension (thighs)
*Hip Adductor (thighs)
*Lat pull down (back/shoulders)
*Seated row (back/shoulders)
*Biceps curl
*Pec Fly Machine (chest/shoulders)
*Inline chest press
*Shoulder Press
*Lateral raise (shoulders)
*Triceps extension
*Triceps push down
*Ab workout (3 sets of 15-20 repetitions crunches, etc)
.........
These machines or very similar ones are at most gyms and in combination will work out every part of your body.
Of course, you cannot do all in one routine.
Just take break these up in half by body parts doing half of the body parts one day and doing the others the next day.
For instance, workout out on your thighs and shoulder/back one day and the next work out on legs/chest/arms.or whatever you feel most comfortable with.
These machines are just suggestions but just remember to use machines that work out your thighs, chest, shoulders, back, biceps, triceps, and work out on your abs.
Good luck!
Just a note, do the abs last because you use your abs for balance and if your abs are tired you won't be able to use the machines properly.
the treadmill. they're the best. you can run and walk. Classic exercise.
Try 15 mins high intensity on 2 different machines. Each time you use the gym, swap around the 2 machines you do the workouts on. And then start doing 20 mins on one and 10 mins on another. As long as you keep changing the workout around your body will never get used to it, so you will continue to get results.
Bicep curl
Lat pull down
Leg extension
Leg curl
Thigh press
Tricep press
Ab crunch
Shoulder press
Chest press
I think that's all of the machines that I used to use at Contours Express. It's one of the 30minute interval training gyms. It works, but they shut ours down in my town. You spend about 45 seconds on each machine, then cardio for 45 seconds, and you do each twice within 30 minutes. Is this what you're looking for?
Your gym should have a full body circuit training station with everything you need including a trainer to show you how to get started. Keep a written record of your workouts. Most good gyms will have the chart for you to fill out. These should be reviewed with one of the trainers at your gym every 2 weeks to make sure you're getting results. It's easy to over do it in the beginning so stick to your prescribed routine so you don't get too sore and start skipping workouts. Your workouts should make you feel good so you'll see results and stay motivated to accomplish your goals. If it's not working for you talk to the trainers that's what they're there for. Good for you..and good luck
you should split your workouts by either upper body and lower body or divide them into 3 days doing a split of two body parts a day which would go something like this
monday - chest and biceps
tues- shoulders and legs
Wed - back and triceps
thurs rest
fri rest
sat start over
you should spot out the machines that work each body part and then do two diffrent exercises for that body part on your shoulders you have 4 parts that make them up your traps the muscles that your beside you neck on the top of your shoulders and then your have your front side and rear delts if you use the shoulder press machine it will works all of these then go to the cable crossover machine and do front and side raises on your back do the lat pull down and widegrip row on your chest do chest press and chest flys on your legs use the leg press to hit your full quads leg curls and leg ext. and find a calf raise machine then on your arms find at least 2 machines that mention triceps and then do preacher curls that should tone your whole body quit nicely do 3 sets of each exercise
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