Who is this plan for?

• people just starting with resistance training
• older people looking for safe effective resistance workout that targets all major muscle groups
• anybody with limited amount of time, who wants a simple effective all body weight training solution

Why is this plan so effective?

It is consisted of core, multi-joint exercises that employ more muscles in the same time, so you are exercising all major muscle groups with fever exercises.

Read these before you start with the workout:

• You need to warm up first
• Than you need to stretch
• How heavy should the weight be?
• Lift with the right speed
• Breathe correctly
• How long should you rest between sets?

Phase #1

3X15

1.Lat pulldown

2.Chest press

3.Shoulder press

Stretch

1.Lat pulldown; major muscles involved – mainly back muscles (latissimus dorsi, teres major, midle trapesius, rhomboids) also biceps

• grasp the lat plldown bar with pronated grip
• grip should be wider than shoulder-width
• position the thighs under the pads, if necessary adjust the thigh pad and seat
• lean the torso slightly backward
• extend the elbows fully

Downward movement phase

• pull the bar down and toward the upper chest
• maintain the slight torso backward lean; do not jerk the torso for assistance
• touch the bar to the chest

Upward movement phase

• allow the elbows to slowly extend back to the beginning position
• keep the torso in the same position

2.Chest press; major muscle involved – mainly chest muscles(pectoralis major) also triceps

• sit down and lean back to assume five-point body contact position – head, upper back, lower back and butt are touching the bench, feet are down on the board
• grasp handles with pronated grip
• align handles with the nipples of the chest; if necessary, adjust the seat height to correctly position the handles
• push the handles away from the chest to almost fully extended elbow position – keep them slightly bent

Backward movement phase

• allow the handles to slowly move backward for the maximum reach
• maintain the five body contact position

Forward movement phase

• push the handles away from the chest to the beginning position
• maintain the five body contact position
• do not arch the lower back or forcefully lock out the elbows

4.Machine shoulder press; major muscles involved – mainly shoulders muscles (anterior and medial deltoids,) also triceps

• sit down and lean back to assume the five body contact position – head, upper back, lover back, butt, feet
• grasp the handles with pronated grip
• align handles with the top of the shoulders; if necessary, adjust the seat height to position the handles correctly

Upward movement

• push the handles upward until the elbows are almost fully extended, do not lock your elbows
• maintain the five-point body contact position
• do not arch the lower back

Downward movement phase

• allow the elbows to slowly flex to lower the handles to the beginning position
• maintain the five-point body contact position

Stretch:

Back stretch

Chest and biceps stretch

Triceps stretch

Repeat phase #1, 3 times.

Phase #2

3X15

4.Leg press

5.Leg curl

6.Abdominal crunches with ball – roll over abs

Stretch

4.Leg press; major muscles involved – leg muscles (gluteus maximus – butt, hamstrings, quadriceps) also calf muscle

• sit in the machine with the back, lower back and butt pressed against seat pad
• place the feet flat in the middle of the platform in a hip-width position with the toes slightly pointed out
• adjust seat so your knees are in 90 degrees angle
• grasp the handles

Forward movement phase

• extend the hips and knees to push the seat backward (note that in some machines, the seat will be fixed and the foot platform will move forward during this phase)
• push to almost fully extended position while maintaining the same upper body position and the heels in contact with the platform

Backward movement phase

• allow the hips and knees to slowly flex to lower the weight
• keep the back flat against the back pad
• keep the legs parallel to each other
• continue flexing the hips and knees until the knees are in 90 degrees angle

5.Leg curl; major muscles involved – hamstrings

• assume a prone position on the machine with the hips and torso in the center of their pads and the knees aligned with the axis of the machine
• hook the feet under the ankle pad, adjust pad so it is almost in contact with the back of the heal
• once in proper position, the knees should be hanging slightly off the bottom edge of the thigh pad
• grasp the handles

Upward movement phase

• flex the knees until the ankle pad nearly touches the buttocks
• don’t move the torso
• maintain a tight grip on the handles

Downward movement phase

• allow the knees to slowly extend back to the starting position
• don’t move the torso
• maintain a tight grip

6.Abdominal crunches with ball – roll over abs; major muscles involved – abdominal muscles (rectus abdominis)

• lie on the floor
• flex the knees to bring the heels near the butt
• grab the ball, extend your elbows and put the on the thighs

Upward movement phase

• keeping the feet, butt on the mat, curl the torso toward the thighs rolling the ball on your legs up
• keep the arms extended and keep holding the ball

Downward movement phase

• allow the torso to uncurl and extend back to the starting position, keep your shoulders up and abdominal muscles flexed
• keep the feet and butt on the floor in the same position

Stretch.

Quadriceps stretch

Hamstring stretch

Abdominal stretch

Repeat phase #2, 3 times.

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