OK this is a fitness schedule made for total newbies it includes exercise for every muscle group. And dont forget use the gym instructor.
First of all WARM UP using the tips i have provided you in with in my post about warming up.
Make aerobics and cardio until you break some sweat than before you start to do every exercise with your maximum weights do 2 sets with 60 and 80% of the weights and more reps.
- Lat pull down machine-3x15
- Lateral raises-3x12
- Machine compound row-3x15
- Machine rear delt-3x12
- Triceps extension machine-2x15
- Leg curls-3x25
- Leg extension-3x25
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