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 regualr 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 regualr crunches on clue mats)  

CORE

Perform 2-3 sets of each exercise during the session. You should attemmpt 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