Not sure where to start after you signed up at a new gym? Lack the budget for a one-on-one coach or personal trainer?
Not to worry!
Here’s a great place to start for an upper-body-focused routine using a few of my favorite gym machines. Machines are a great introduction for beginners.
One purpose of machines is to guide beginners through a safe workout. If you’re not a beginner, use these tips to amp up your next upper-body workout.
Each machine pictured is labeled at the gym with a diagram indicating how the machine should be used and which muscles you will be targeting. This routine focuses on shoulders, biceps, back and triceps.
BICEP CURL MACHINE:
Seated, grab the handles underhand, palms face up. Bring the handles toward the chest.
SEATED ROW MACHINE:
Seated, palms face up, grab the handles. Pull the elbows past the waist.
LAT PULLDOWN MACHINE:
Seated, reach up with arms, palms face down. Pull the handles down toward the chest.
SHOULDER PRESS MACHINE:
Seated, start with hands on the bars, press up and overhead.
TRICEP EXTENSION MACHINE:
Seated, grab the handles, palms facing in. Straighten the arms and slowly return to a bent arm.
For your first time, complete 12 reps of each exercise for two rounds. If you’re experienced, complete three to four rounds of each exercise. Pick a weight that is challenging, not one that you can breeze through. After all, weight lifting does not make women big and bulky. It’s a big and bulky diet that goes alongside a big and bulky weight lifting routine. Weight training helps to burn fat and maintain or tone lean muscle.
Photos taken at Iron Works Gym, Biloxi.
