Programme

Full Body

Repeat the same eight stable movements three times per week and gradually improve them. Approximately 30 minutes.

First-workout rule: One working set per exercise. Eight exercises means eight working sets total. Even if you feel capable of more, finish there so you can learn without creating unnecessary soreness.

Start workout

Leg press

1-3 sets x 8-12 repetitions

Rest approximately 120 seconds.

You should mainly feel: The front of your thighs and your glutes.

You may also feel: The effort should stay in the lower body, not the lower back.

How

Use a comfortable stance.
Lower until you can keep control.
Do not chase absolute failure here.

Equipment setup and technique

Watch this before your first set. Equipment varies slightly, but the setup points and movement stay similar.

Find the equipment

Look for a seated or 45-degree sled machine with a large footplate.
Adjust the seat so your hips and lower back stay against the pad at the bottom.

Video by PureGym

Open on YouTube

Leg extension

1-3 sets x 8-12 repetitions

Rest approximately 75 seconds.

You should mainly feel: The front of your thighs.

You may also feel: You should not feel sharp pain around the knee.

How

Align your knee with the machine joint.
Straighten the knee smoothly.
Lower the weight under control.

Equipment setup and technique

Watch this before your first set. Equipment varies slightly, but the setup points and movement stay similar.

Find the equipment

Look for a seated machine with a roller pad in front of the lower legs.
Adjust the back pad and shin pad so the machine joint lines up with your knee.

Video by PureGym

Open on YouTube

Hamstring curl

1-3 sets x 8-12 repetitions

Rest approximately 90 seconds.

You should mainly feel: The back of your thighs.

You may also feel: Choose seated or lying according to comfort and availability.

How

Line the machine joint with your knee.
Curl smoothly.
Control the return.

Equipment setup and technique

Watch this before your first set. Equipment varies slightly, but the setup points and movement stay similar.

Find the equipment

Use a seated leg-curl machine with a thigh pad and a roller behind the lower legs.
Line your knee up with the machine pivot before selecting the load.

Video by National Academy of Sports Medicine (NASM)

Open on YouTube

Incline machine chest press

1-3 sets x 8-12 repetitions

Rest approximately 105 seconds.

You should mainly feel: Your chest.

You may also feel: The front of your shoulders and your triceps.

How

Keep your upper back on the pad as you press upwards and forwards.
Lower the handles under control.
Stop if your shoulders become painful.

Equipment setup and technique

Watch this before your first set. Equipment varies slightly, but the setup points and movement stay similar.

Find the equipment

Look for a seated incline press whose handles travel upwards and forwards. It may be labelled incline chest press or Hammer Strength incline press.
Adjust the seat so the handles start around your upper chest. Use a regular chest-press machine if no incline version is available.

Video by Colossus Fitness

Open on YouTube

Pec deck

1-3 sets x 8-12 repetitions

Rest approximately 75 seconds.

You should mainly feel: Your chest.

You may also feel: A little work in the front shoulders is normal.

How

Keep your back against the pad.
Bring the arms together smoothly.
Return under control without forcing the stretch.

Equipment setup and technique

Watch this before your first set. Equipment varies slightly, but the setup points and movement stay similar.

Find the equipment

Look for a seated fly machine with two padded arms or handles that move together in front of you.
Set the seat so your upper arms are roughly level with the middle of your chest.

Video by PureGym

Open on YouTube

Machine pulldown

1-3 sets x 8-12 repetitions

Rest approximately 105 seconds.

You should mainly feel: Your back and the muscles around the sides of your torso.

You may also feel: Your biceps and forearms.

How

Start tall and pull the elbows down.
Bring the handle towards the upper chest.
Control the return without shrugging.

Equipment setup and technique

Watch this before your first set. Equipment varies slightly, but the setup points and movement stay similar.

Find the equipment

Look for a high cable or pulldown machine with a seat and a thigh restraint.
Set the thigh pad snugly so the weight does not lift you from the seat.

Video by UC Davis Health

Open on YouTube

Chest-supported row

1-3 sets x 8-12 repetitions

Rest approximately 105 seconds.

You should mainly feel: The middle and upper back.

You may also feel: The rear shoulders and biceps.

How

Keep your chest against the support.
Pull elbows back without jerking.
Pause briefly when the handles reach you.

Equipment setup and technique

Watch this before your first set. Equipment varies slightly, but the setup points and movement stay similar.

Find the equipment

Choose a seated row machine with a chest pad, such as a Hammer Strength row or similar.
Adjust the seat so you can reach the handles while keeping your chest on the pad.

Video by Colossus Fitness

Open on YouTube

Dumbbell lateral raise

1-3 sets x 10-15 repetitions

Rest approximately 75 seconds.

You should mainly feel: The sides of your shoulders.

You may also feel: A little work around the upper back is normal.

How

Keep a small bend in the elbows and raise the dumbbells out to the sides.
Stop around shoulder height and lower with control.
Use a load you do not need to swing.

Equipment setup and technique

Watch this before your first set. Equipment varies slightly, but the setup points and movement stay similar.

Find the equipment

Use a pair of light dumbbells. Start lighter than you expect because small weight jumps matter here.
Stand tall with room on both sides, or work one arm at a time while holding a stable support.

Video by National Academy of Sports Medicine (NASM)

Open on YouTube