Beginners Muscle Building Workout using Gym Machines
Are you new to weight training? Then this beginner’s muscle building workout using gym machines is ideal for you. It’s designed to hit the whole body in one compact easy to follow workout. You’ll be splitting shirt sleeves before you know it.
Laying the Foundations to a Better Body
As a beginner it's important to start with right routine so you can learn the basics of weight training. This routine will lay the foundation for you to build an impressive physique. It focuses around developing correct technique and preparing your muscles and tendons for more challenging free weights workouts.
The main goal of this workout is to develop a foundation to prepare you for the move on to free weights where you can really start to work on increasing your strength and muscle mass. It works the whole body in one single workout.
Training for muscular endurance at this stage helps to condition the muscles and tendons ready for the next stage.
This workout is aimed at complete beginners to weight training who wish to achieve an increase in strength and muscle tone. This is Workout Level Rookie or above.
1 - Full Body Workout using Machine Based Exercises
The exercises in this workout have been placed in a specific order so that it works the larger muscle groups with complex movements first with the smaller muscle groups and abdominals at the end of the workout. The reason for this is that the smaller muscles and your core abdominals are already worked to a degree by assisting the larger muscle groups at the start of the workout. You would tire much quicker and get less from your workout if you worked the smaller muscles first. Sticking with the order of exercises will allow you to achieve more rapid gains.
Gym machines help the absolute beginner to get a feel for weight training in a safe controlled environment. They do have their limitations and if you want to progress then you will need to move on to free weights at some stage. Training with free weights requires a certain amount of core strength, coordination and balance which may not be possessed by a beginner. This is where fixed path gym machines come into their own by helping to develop initial strength, posture and technique which is vital before moving on to free weights.
3 - Start with Muscular Endurance
Muscular endurance sets the foundation for a strong toned physique. This workout is the first stage on the progressive journey to increases in strength and muscle size.
4 - Minimum of 12 to a maximum of 20 Reps
Weight should be added each week systematically to get stronger and build more muscle. This is easier when doing 5 reps. The increases in weight should be kept small and the focus on maintaining good technique.
5 - 30 to 60 Seconds Rest
Because the workout intensity is relatively low and the focus is on endurance, then the types of muscle fibres used for this workout will recover relatively quickly. A short recovery period of between 30 and 60 seconds should be taken between each set of exercises. Progression in muscular fitness can be made by gradually reducing the rest time between sets from 60 seconds to 30 seconds. A quicker recovery time indicates an increase in overall fitness.
Schedule - At least twice a week
Do this workout at least 2 times per week up to a maximum of 4 times per week. Allow at least 1 full day's rest between each workout for adequate recovery.
It is suggested to continue with this workout program for a period of 6 to 8 weeks. By the end of this initial period the exerciser should be better prepared to progress on to a free weights program.
MUSCLE TONING GYM MACHINE WORKOUT Instructions:
Total body routine to be repeated at least 2 times per week up to a maximum of 4 times per week.
Aim to complete 2 sets of 12 reps for each exercise. As you get stronger, gradually increase the number of reps up
If you can’t manage 2 sets then start with 1 and build up to 2 and then a maximum of 3.
Rest for 1 to 2 minutes between each exercise.
An appropriate weight should be selected for each exercise based on performing the number of reps and sets required with good technique.
Detailed Exercises Plans with video and instructions :
See Video and instruction here
2.Chest Press, Seated, Machine
See Video and instruction here
See Video and instruction here
See Video and instruction here
5. Lat Pulldown, Cable, Wide Grip
See Video and instruction here
See Video and instruction here
See Video and instruction here
8.Chest Flyes, Pec Deck, Machine
See Video and instruction here
9.Tricep Pushdowns, Straight Bar
See Video and instruction here
See Video and instruction here
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