The gym should be used for full-body workouts to increase muscular strength and size. You should be sure to hit all of your major muscle groups including the chest, back, legs, arms and shoulders. The book "NASM Essentials of Personal Fitness Training" by Michael Clark, Scott Lucett and Rodney Corn, suggests performing back-to-back exercises for opposing muscle groups, such as the chest and back. Perform eight to 12 reps of exercises for muscle growth and four to six reps for increased strength. You can work up to between three and five sets. Hit the gym three days a week and you'll see results.
Chest and Back
Step 1
Sit on the seat of a horizontal seated row machine. Place your feet flat on the floor. Extend your arms straight and grab the handles of the machine with your palms down. Sit up straight and look straight ahead. Straighten your wrists.
Step 2
Bend your elbows and pull the arm bars back. Keep your elbows lifted so your arms are parallel to the floor. Pull your shoulders back. Do not move your head forward. Straighten your arms to return to the starting position. Maintain your straight wrist and spine alignment, recommends the Aerobics and Fitness Association of America (AFAA).
Step 3
Move immediately to sit on a seated chest press machine. Place your feet on the floor. Put your head and back against the seat. Bend your elbows and place your hands on the handlebars. Raise your elbows so your forearms are parallel to the floor. Straighten your wrists.
Step 4
Press your arms straight forward. Make sure to keep your wrists straight and your back touching the seat, recommends AFAA. Bend your elbows to return to the starting position.
Step 5
Rest for 60 seconds and then repeat the exercises for as many sets as you desire. The horizontal row works your back, biceps and shoulders and the chest press works your chest, triceps and shoulders.
Quads and Hamstrings
Step 1
Sit on the end of one of your gym's flat exercise benches with your knees bent and hanging off of the edge of the bench. Put on ankle weights. Hold the sides of the bench and sit up straight. Lift your legs straight into the air until your legs are parallel to the floor to work the quadriceps in the front of your legs. Do not lean backwards.
Step 2
Bend your knees again to finish one knee extension. This exercise works the muscle group in the front of your legs called your quadriceps. Follow the knee extension exercise with the knee flexion exercise to work the opposing muscle group in the back of your legs, called your hamstrings.
Step 3
Lie face-down on the flat exercise bench wearing ankle weights. Lie with your legs straight and hold the sides of the bench. Bend your knees and bring your feet toward your buttocks. Straighten your legs again and place them back on the bench.
Step 4
Rest for 60 seconds and then proceed to the next set.
Tips and Warnings
- Always begin a gym workout with a quick warm up. Five minutes of using a cardio machine such as a stationary bike, elliptical trainer, or treadmill is enough, according to the Aerobics and Fitness Association of America (AFAA). You can even do 20 to 60 minutes of cardio if you want for weight loss or strengthening your cardio-respiratory system. Cardio may be optional considering your goals and other physical activities. If you play regular sports of take your dog for long walks, you may not need to do cardio at the gym. Finish your workouts with a five-minute cool-down. Use a cardio machine slowly so you can feel your heart rate decrease back to what it was prior to exercising. Ask anyone working at the gym if you need help finding machines or equipment.
References
- "A Guide to Personal Fitness Training: Aerobics and Fitness Association of America;" Mary Yoke, MA; 2003
- "NASM Essentials of Personal Fitness Training: Course Manual;" Michael Clark, Scott Lucett, Rodney Corn; 2008
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