Beginner Workout
Week 1

1 set of 15 repetitions on each exercise
Lower-body

Quadriceps:
Universal Leg Extensions

Leg Extensions on Universal Machine

Hamstrings:
Universal Leg Curls

Leg Curls on Universal Machine

Quad/Hams/Glutes:
Leg Press

Leg Press

Calves:
Calf Raises
on Leg Press

Calf Raises on Leg Press
 
1 sets of 15 repetitions on each exercise
Upper-Body

Chest:
Incline Dumbbell Press

Incline Dumbbell Bench Press

Back:
Pulldowns- in front
straight handle

Lat pull bar
Front Lat Pulldown

Shoulders:
Seated Dumbbell Press

Seated Dumbbell Press

Biceps:
Standing Dumbbell Curls

Standing Dumbbell Curls

Triceps:
Pushdowns
- straight handle

Straight handleTricep Pushdown

Traps:
Standing Dumbbell Shrugs

Dumbbell Shrugs

Lower-Back:
Hyper-Extensions

Hyper-Extensions

Abs:
Ab Roller

Ab Roller

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