Find the weights, fitness equipment and exercise machines you need for a complete workout at the gym. Some people find working out at the gym more motivating than training at home. Healthy adults starting a strength training program should use workout plan that includes eight to 10 machines at the gym twice a week. You can strength train two days in a row, but do not target the same muscle group on consecutive days.
Beginners
Beginners should work out at the gym three times a week. Do 10 to 15 minutes of cardiovascular exercise first as a warm-up, along with some light stretching. Perform one set of 12 repetitions for each exercise. Start with a military press using a machine or free weights for your shoulders and the lat pull-down machine for your back, followed by the seated row on the cable stack for your chest and the decline close-grip bench press. Do pull-overs using free weights for your triceps, the seated triceps extension and biceps curls. Return to the weight machines for leg extensions and leg curls.
Flat Abs
Maximize your ab routine with the fitness equipment available at the gym. Stretch to warm up for 3 to 5 minutes, followed by a minute of cardio at your highest pace on the machine of your choice. Start your ab routine with 10 to 12 repetitions of the kneeling crunch on the cable stack. Move to the floor and do 10 to 12 repetitions each of pulse ups and side crunches, along with 10 to 15 repetitions of oblique v-up's. Finish up with 10 to 12 repetitions of back raises and inclined reverse crunches.
Pump Shoulder Muscles
Pump up your shoulder muscles at the gym and perform three sets of 12 repetitions for the following exercises. Start with the shoulder press while seated -- use a light weight for the first set and increase the weight for subsequent sets. Move to the dumbbell rack for side lateral raises with low weights while your perform this exercise very slowly. Finish up with the rear deltoid machine and back to the dumbbells for shrugs.
Strength Training Safety
Learn how to use gym equipment properly to avoid sprains, fractures and other injuries that come from misusing machines and performing exercises with incorrect technique. Begin with a weight you can comfortably lift for 12 to 15 repetitions and add weight incrementally each time you can complete three sets. Exhale as you lift the weight and inhale as you lower it to oxygenate your muscles and prevent a dangerous increase in blood pressure. Individuals with cardiac conditions or high blood pressure should consult a health professional before starting a work out plan at the gym.
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