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The Resistance Machine Workout. This option is great if you're short on time or if the free weight area is crowded. Use a weight that you can perform 8-12 reps with. If you can get all of the reps, take the weight up for the next sets. Perform 2-3 sets for each exercise. Circuiting and supersetting cuts down on time, but straight sets can be used as well. 

 

Leg Press

Lat Pulldown

Chest Press

Hamstring Curl

Seated Row

Shoulder Press

Seated Crunch

Biceps Curl

Triceps Extension