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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)

I lift....

This blog may include a compilation of fitness techniques, exercises and tips. I do not of course claim to know everything because what I will share are those that have worked for me get to my desired weight and shape.



One should always keep in mind that a good workout program is an effective way of getting yourself into shape. However, if you want to propel to your goal faster, a workout program should be combined with a proper diet and some nutritional supplements. These should all work in synergy. You should always have all three in place for a period of time.



People may train in completely different ways; there is however a common denominator that shared by successful individuals - that day in and day out, a programmed plan is followed without fail. There are many paths to our objective, but we will never reach it except when we consistently put one foot in front of the other. We must find the purpose and drive within ourselves to see this through. If not now, then when?



A good workout program that can change the rest of your life can take only a few months. So, try to look at it as a short-term challenge. Everybody has a choice. Make that choice and everything else is history.