Ok so my work has a great workout room. Here is a list of their machines. I need help forming an exercise plan.

Leg Curl

Lat Pull

Seated Cable Row

Pec Deck

Standing biceps Curl

Standing Tricep Extension

Vertical Chest

Leg Curl with om

Incline Chest Press

Seated Leg curl with Rom

Leg Extension with Rom

Seated Leg Press

Stationary bike

Eliptical

Treadmill

I need to form a workout plan ... amount of time, reps, etc.

I know I need a warm up of like 5-10 minutes of stretching or time on the bike or treadmill. Then what? what machines should I use and for what length of time, etc.

Thanks!

If you are unaware of how to use or how much to use this equipment, I would suggest you hire a trainer for a few weeks? We're all different and will respond differently to the equipment you list.

I ride my bike 50-70 miles a week. I put about 40 of those miles on over the weekends. I work out in my basement gym about 4 mornings a week for 20 minutes. I shoot for 20 minutes of intense workouts with about 2/3 of it dedicated to strength conditioning. Sort of like the P90X routines but I'm too old and fat to follow their videos. I'll do 3 minutes of treadmill or elliptical to warm up. Switch to squats/jumping jacks(very fast with deep squats and powerful upward jumps). 3 reps of lunges, 3 reps of more squats, 3 reps of stepups with weights, 100 ab crunches and at least one kind of shoulder shrugs or lat lifts.

I'm not big on long aerobic workouts on treadmills, ellipticals or recumbent bikes. I'll use those in the winter but will avoid them for working outdoors as much as possible. I mix it up as much as possible. Some bike rides have lots of hills so I get my heart rate up to 170 and other times I just ride a flatter course for 1-2 hours. I don't do the same workout every day or every week in my gym. I try to mix it up and push my muscles to the point of exhaustion so that I get a longer metabolic burn than just a long aerobic workout. Hope this helps?

I've also got some videos coming from Shaun T’s Rockin’ Body Seven-Workout DVD Set. Some of these videos may be corny but I like to see how others work out so that I can incorporate new routines into my workout.

You can also go to youtube and there are some great workout videos already posted there. But remember, no workout will ever replace a bad diet.

tmf

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Yeah can't afford a trainer. Glad my work has a big workout room. Guess I'll just throw something together.

One more thing. I'd avoid workouts where you are trying to build massive muscles. Muscles are OK but it's still bulk. These guys who are 5' 9" and weigh 225 lbs and they're all muscles still are carrying too much weight and that's too much for their hearts in many cases.

Stick to strength and aerobic/strength conditioning. The muscle will come along with the strength conditioning but not necessarily like Atlas.

tmf

How much time to you get?

i can work out 1-2 hours every morning. I come in before work.

I am with 2much i love my bike and either go out on it on have an exercise bike at home, i follow my bike rides with strength training. I cycle around 20 to 25 miles a day 7 days per week

i would look up the exercises u can do with that gym equipment on utube and then just go for some cardio and strength in the time u have there ..

I wish u luck with it .

Anything will help, get used to the equipment and try to arrange your workouts so you get the most intensity per machine. Get at least 45 min per day. Change it up every day. Maybe only do 2 long aerobic type exercises per week?

You have a lot of time so use it.

tmf

You will most likely see other people in the gym. You can learn from them as well. I started with the eliptical, or the bike it's easy on the joints. Start slow. Also the Internet has everything.

try visiting your local library to check out exercise videos. they're free for 2 weeks and you get a lot of variety. If you dont like a particular video, you have'nt paid money for it. This will give you alot of variety in your exercise routine so you wont get bored and will stick with exercise. i dont care for weight machines but love swim classes at the Y and walking outdoors. I never get bored with those exercises ! Also check your local Goodwill or 2nd hand stores for exercise videos and books. Good luck !

I really wanted to join the YMCA, but its too expensive based on my income.

Try buying P90X, insanity, Ty-Bo or any other workout program off Craigslist or eBay. You should be able to pick them up for less than $50.

You might want to try the library for a book. Excersise for Dummies.

Also, only work 2 body parts a day. I E, biceps and shoulders one day, legs and back the next, triceps and chest the next.

I'd suggest investing in a calorie counter/heart rat monitor to. That way you will always k ow you are in the zone and working.