Well yesterday I brought a small notepad with me to write down what I do while at the gym. I typically will spend 12 minutes on the stair stepper and 15 speed walking at 3.5 mph or on an elliptical stair stepper for 30 minutes or 30 on the treadmill speed-walking. I try to mix up the cardio as much as I can, same for the weights.
The machines I’m on are hammer stregenth MAS incline press 1 set of 15 with at 30 pounds and I rest for 120 seconds (yes I count) 😛
The the ISO Lateral Low Row 2 sets of 8 reps with 25 pounds on both ends again I rest for 120 seconds
The ISO Lateral Front Military Press (I love this machine ) 2 sets of 8 with 25 pounds on both ends rest for 120 seconds
Lateral Bench Press again 25 on each end and 2 sets of 8 reps sometimes 25 reps depending again 120 second rest between each set
Squat Machine 8 reps at 80 pounds and sometimes another 4 reps. I take this machine slow and controlled to avoid injury and because my coordination is not that great.
On the other days I use the leg press machine in place of the squat machine 3 sets of 8 reps rest of 60 seconds between each.
I use the abductor machine (looks weird but works) 3 sets of 8 at 60 pounds. (I switch up the days for this machine too.)
And every time I go to the gym I finish off the weights with the pull up/dip machine I am in lust with this thing! My goal is to be able to do a pull up one day without any counterweights!
Then it’s ab work for about 10 minutes to finish up with stretching for 15 minutes.
I get to the gym about 3 to 4 times a week, but this is usually what I do when I am there.