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MSU Home :: Pre-Made Workouts

Total body and strength training workout

Perform 1-3 sets of each exercise during the session. If you are a beginner, stay within 1-2 sets and only work up to three sets when you are comfortable. Do 8-12 repetitions for each set. ALWAYS maintain good form and perform your repetitions to fatigue. Adjust weight according to your capabilities. If you have any medical conditions please seek physician approval prior to starting this workout program. Also, if you have questions just ask any fitness floor attendant.

 

Machine #                                      Description of Machine 

#1 or #22                         Seated leg Curl  

#14 or #11                       Rotary Chest  

#3                                     Overhead Press 

# 2                                    Leg Extension

#4                                     Lat Pulldown     

#18                                   Rotary Calf

#28 or #20                       Biceps Curl

#11                                   Tricep Extension

#7 or #26                          Abdominal Crunch (use machines or do regular crunches on blue mats)

 

 

upper body strength training workout

Perform 1-3 sets of each exercise during the session. If you are a beginner, stay within 1-2 sets and only work up to three sets when you are comfortable. Do 8-12 repetitions for each set. ALWAYS maintain good form and perform your repetitions to fatigue. Adjust weight according to your capabilities. If you have any medical conditions please seek physician approval prior to starting this workout program. Also, if you have questions just ask any fitness floor attendant.

 

Machine #                                          Description of Machine 

#14                                        Rotary Chest  

# 15                                       Seated Row

 #30 or #12                           Overhead Press  

 #28 or #20                           Bicep Curl

#11                                         Tricep Extension

#4                                           Lat Pulldown

#5                                           Lateral Raise   

 

Lower body strength training workout

Perform 1-3 sets of each exercise during the session. If you are a beginner, stay within 1-2 sets and only work up to three sets when you are comfortable. Do 8-12 repetitions for each set. ALWAYS maintain good form and perform your repetitions to fatigue. Adjust weight according to your capabilities. If you have any medical conditions please seek physician approval prior to starting this workout program. Also, if you have questions just ask any fitness floor attendant.

Machine #                                          Description of Machine

 #22 or #1                            Seated Leg Press

#3                                         Seated Leg Curl

#18                                       Rotary Calf or do standing calf raise

#19                                       Glute Press

#8                                         Hip Abduction/Adduction 

#26 or #7                             Abdominal Crunch (use machines or do regular crunches on clue mats)

 

CORE

Perform 2-3 sets of each exercise during the session. You should attempt to do 10-15 repetitions of each and perform your repetitions to fatigue. Adjust weight according to your capabilities. If you have any medical conditions please seek physician approval prior to starting this workout program. Also, if you have questions just ask any fitness floor attendant.

 

Machine #                           Description of Machine

# 13                                        Abdominal 

#6                                           Abdominal Rock

#7                                           Ab Crunch

#17                                         Rotary Torso

Decline Bench                     Decline Bench With Feet Holders 

 

 

 

 

 

Fall 2014 Hours

 
 
Facility
 
Natatorium
 
Mon/Wed 6am-11pm
10am-2pm
4-8pm
Tues/Thur 6am-11pm

6-8:30am
10am-2pm
4-8pm
Friday 6am-9pm
10am-2pm
4-8pm

Saturday

9am-8pm

10am-2pm

Sunday

2-11pm

4-8pm

Note: Open hours are reduced during all University breaks/holidays/events

Labor Day weekend

 
Facility
Natatorium

Fri
Aug 29

6am-7pm


10am-2pm
4-8pm

Sat
Aug 30

9am-1pm

10am-noon

Sun
Aug 31

4-7pm

4-6pm

Mon
Sept 1

4-10pm

4-8pm

 

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MSU is an affirmative action, equal opportunity, educational institution.