A few tips before starting
Like with any workout, you should start by warming up your joints using just your body weight, then using light weights on the exercises you'll be doing before starting the core part of your workout.
You can increase your weight load incrementally: start with a weight you can handle easily, then gradually add more as you progress through the workouts as long as you can control the movement.
For maximum results, you should do this type of workout three times a week. E.g.: Monday, Wednesday and Friday
1. Chest
• Exercise: Seated bench press
• Sets: 4
• Reps: 10-15
• Recovery time: 90 seconds
• Execution:
1. Starting position:
Place your back against the back rest,
Grab the handles with a pronated grip (palms towards the floor),
Squeeze your shoulder blades together to keep your shoulders back and down, and engage your abs.
2. Do the movement:
Push the handles in front of you as you keep your back against the back rest.
Move with control to protect your joints,
Stop for one second when your arms are out in front of you, then return to your starting position, making sure to move with control.
Tip: As you push the handles, contract your pectoral muscles. Move through your full range of motion, but don't try to stretch your pecs too far as you return to your starting position to prevent injury.
2. Back
• Exercise: High pulley row
• Sets: 4
• Reps: 10-15
• Recovery time: 90 seconds
• Execution:
1. Starting position:
Sit on the machine and grab the bar in both hands with a pronated grip (palms towards the floor),
Lift your chest (without exaggerating) and engage your abs.
2. Do the movement:
Pull the bar to your chest,
Return to your starting position, moving with control. Don't straighten your arms completely as you extend up, making sure to keep a slight bend in your elbows (to prevent stressing your shoulder and elbow joints).
Tip: to make sure you work your back muscles, don't pull with your biceps. Engage your back muscles and slide your shoulder blades to bring your elbows down.
3. Shoulders
• Exercise: Low side pulley raises
• Sets: 4
• Reps: 15-20
• Recovery time: 90 seconds
• Execution:
1. Starting position:
You can do the exercise standing or kneeling. If you choose to kneel, remember to slip a mat under your knees,
Take your position next to the pulley,
If standing, place your feet shoulder width apart, knees and elbows slightly bent,
Grab the pulley in front or behind you,
Remember to keep your abs engaged and your back in a neutral position (not overly rounded or arched).
2. Do the movement:
Raise your arm (side raise) by bringing your elbow to shoulder height,
Return to your starting position,
Always move with control and focus on the muscle that's working.
Tip: This exercise can also be done with dumbbells. The difference is that the cable maintains tension throughout the movement, while dumbbells do not.
4. Legs
• Exercise: Leg extension
• Sets: 4
• Reps: 15-20
• Recovery time: 90 seconds
• Execution:
1. Starting position:
Sit on the machine, back against the back rest,
Place the inner shin against the pad so your legs are at a 90° angle,
Place your hands on either side of the back rest (or on the handles, if any) for stability during the exercise,
Keep your back straight and abs engaged.
2. Do the movement:
Straighten your legs, moving with control and keeping your feet pointing forward,
Keep your muscles contracted at the top of the movement,
Bring your legs back to your starting position.
5. Biceps
• Exercise: Low pulley curl
• Sets: 3
• Reps: 10-15
• Recovery time: 90 seconds
• Execution:
1. Starting position:
Stand with your feet hip width apart, knees slightly bent,
Keep your back straight and your abs engaged,
Grab the bar with both hands and keep your arms in against your body.
2. Do the movement:
Bring your arms to your chest, contract your muscles at the top, then return to your starting position,
Only your forearms should move during the exercise - your elbows should stay tucked in at your waist.
6. Triceps
• Exercise: High pulley triceps extension
• Sets: 3
• Reps: 10-15
• Recovery time: 90 seconds
• Execution:
1. Starting position:
Stand with your feet hip width apart, knees slightly bent,
Keep your back straight and your abs engaged,
Grab the bar with both hands and keep your arms in against your body.
2. Do the movement:
Straighten your arms all the way out, contract your muscles at the top, then return to your starting position,
Only your forearms should move during the exercise - your elbows should stay tucked in at your waist.
