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By Edwin M
Before planning your home gym workout program it is important that you choose the right style of home gym. There are 2 general types: the Olympic Free Weight style home gym and the selectorized plate models. The Olympic style home gym is more geared towards power lifting and body building. The selectorized home gyms are geared for a more relaxed workout environment and include self spotting safety mechanisms that Olympic systems do not include. This article will cover the 8 basic exercises that should be included when you are working out on a selectorized home gym such as the Body Solid EXM1500S.
First a few general rules:
Things to consider include your age, goals and your health. If you have had any health problems in the past or you are unsure if you are healthy enough to exercise then you must consult with your doctor prior to beginning a new fitness program.
Another general weight lifting rule to take into account is that you shouldn’t work the same muscle group more then 3 days in the same week, also never work the same muscle group without at least 24 hours rest in between workouts. For example: is you did the chest press on Monday wait until at least Wedneseday of that same week until you do the same muscle group exercise.
Use a weight amount that is comfortable. This means use enough weight that you will be able to finish all of your sets and reps. Keep in mind that it is most beneficial to not take more than a 30 second rest in between sets. This keeps your heart rate at an optimal rate and allows you to burn off some extra calories plus you also get the cardiovascular benefits.
Also, make certain that you maintain proper posture during your exercises in order to prevent injury and also so you will make the most of your workout. Bad form means you are not getting the maximum and desired benefit from your exercise program. The EXM1500S Body Solid Home Gym comes with a workout poster to assist you with this.
That said lets take a look at a standard workout routine set up for 3 days per week. The days of the week are flexible but it is important that you implement your fitness program at least 3 days a week in order to see any noticeable improvements. Below I have outlined 8 exercises (plus warm up) that should be performed 3 days per week.
Monday – Wednesday – Friday
Pre workout warm up – I highly recommend that you spend 10-15 minutes stretching prior to beginning your weight lifting routine. This gets the blood flowing and will help prevent muscle strains. This is very important so don’t skip it!
1. Bicep Curls – using the low-pulley and low row bar do 4 X 8 reps of arm curls
2. Leg curls – using the leg curl station do 4 X 8 reps of standing leg curls this will give your hamstrings a good going over!
3. Leg Extensions – using the leg extension station do 4 X 8 reps of leg extensions this will give your quads a great workout!
4. Chest press: When using the EXM1500s home gym take advantage of the inner and outer peck hand positions. Do 2 sets of 8 reps using the inner pec hand position and 2 sets of 8 reps using the outer pec hand position. This will give you a thorough pec workout!
5. Upright rows – using the low-pulley bar do 4 X 8 reps of upright rows. This will give your trapezoids and deltoids a good workout!
6. Triceps push downs: Using the high pulley station do 4 sets of 8 reps starting with your forearms at 90 degree angles to your upper arms and pushing down towards your thighs until your arms are straight. Do not bend over, keep your back straight and be sure to use proper form.
7. Abdominal crunches – using the mid-pulley station perform ab crunches, 3 sets of 30 crunches.
8. Lats – Using the high-pulley and the lat bar do 4 sets of 8 reps using proper form with enough weight to be challenging but still stay in good form. This will give your lats and mid, upper back a good workout.
Get in the habit of working our 3 days per week and you will begin to see improvements in as little as a few weeks. Don’t forget that a proper diet is also a big part of maintaining a healthy standard of living, don’t just workout so you can eat junk food because this is counter productive! The EXM1500s Home Gym Equipment is a good entry level home gym and it facilitates over 30 exercises on a 160lb weight stack system. As you become more accustomed to the machine you will be able to customize your exercise routine to your own needs and preferences.
About the Author: Body Solid does not sell directly to consumers from their website, so online shoppers need to work with one of their approved retailers. Your new
EXM1500S Home Gym
will ship directly from the warehouse and will arrive at your location within 5-7 business days. We offer the lowest prices in the industry and this is a great time to buy a new
body solid home gym
.Visit our store today save money on your home gym purchase and take advantage of our fast free shipping program!
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