Thinking about your weekend work-out plan? We got you covered. Turn a few machines and dumbbells into your next full body blast. Technogym Manager, Doug Silveria shows us a quick 10 step workout to target your major muscle groups at your own pace.
Start on the bench, move to the mat, and end on the machines – it’s as easy as that!
Do 3 sets of 12 repitions for each exercise.
1.) Frontal Raises – Depending on your fitness level grab two dumbbells. If you are unsure start with a light weight and work your way up. You can also ask a personal trainer for help! Start with your arms straight and lift weights forward with a pronated grip to chest level (shown below) and back down to the the hips. This exercise is working your anterior deltoids.
2.) Incline Chest Press – Adjust the bench until its at about a 45 degree angle, then lay with your back against the seat arms at about a 90 degree angle across the chest and press straight above chest with elbows slightly bent at the end of the rep and back down to the chest. This exercise works the anterior pectoralis major and the triceps as well.
3.) Shoulder Press – Adjust the bench up to 90 degrees. Sitting at a bench/chair with your back erect against the seat have arms at a 90 degree angle at shoulder level and press straight above the end with the elbows slightly bent at the end of the repetition. This exercise works the anterior and medial portions of the deltoid.
4.) Tricep Extensions – Adjust the bench to lay flat. Laying with the back flat on a bench hold dumbbells straight about the chest with a neutral grip, bend arms at the elbows keeping the elbows in a stationary position until the weights are right about the forehead, then press straight back to the starting position with elbows slightly bent. This exercise works the triceps as well as the forearms
5.) Seated to Standing Position Bicep Curls– Starting from a seated position on a bench or chair using only the leg squat up while curling the dumbbell to the chest keeping elbows in to the body. This exercise is working the biceps as well as the quadriceps and the hamstrings.