If you are a beginner (beginner = a person who has just made his/her choice to get fit), I recommend a routine or workouts that are simple and the focus should be on learning the movement of various exercises to avoid any injury.
Do a cardio workout (I suggest treadmill) for 15 minutes and then stretch before performing the routine. Complete 1 set with 12 repetitions for each of the exercise.
Military Press (bar) – shoulders
Primary Muscle: Deltoids
Additional Muscle: Pectoralis, Triceps Brachii
Lateral Pulldown – back
Primary Muscle: Latissimus Dorsi
Additional Muscle: Biceps Brachii, Trapezius
Seated Row (cable) – back
Primary Muscle: Trapezius
Additional Muscle: Latissimus Dorsi, Pectoralis
Decline Close Grip – chest
Primary Muscle: Pectoralis
Additional Muscle: Deltoids, Triceps Brachii
Pull Over (dumbbells) – chest
Primary Muscle: Pectoralis
Additional Muscles: Latissimus Dorsi, Triceps Brachii
Machine Triceps – arms
Primary Muscle: Triceps, Brachii
Additional Muscles: none
Dumbbell Biceps – arms
Primary Muscle: Biceps, Brachii
Additional Muscles: Brachialis
Machine Leg Press – legs
Additional Muscle: Quadriceps
Additional Muscle: Glutes, Gastrocnemius
Machine Leg Extension – legs
Primary Muscle: Quadriceps
Additional Muscle: none
Machine Leg Curl – legs
Primary Muscle: Hamstrings
Additional Muscles: Glutes
(photo courtesy of www.momlogic.com)
