This is a great single set workout for beginners that involves the major muscle groups. Perform each exercise for one set then move to the next exercise after resting one minute.
1. BENCH PRESS - BARBELL
Reps: 1 set of 12
Execution: Lie face up on bench. Place feet flat on floor to maintain lower back in a flat or neutral position (slight arch). Grip bar with hands slightly wider than shoulder width. Keep arms vertical and bar directly over chest with wrists straight. Keep shoulder blades squeezed together (retracted) and maintain position throughout entire exercise. Throughout motion, shoulders form 90 degree angle to body. In a controlled motion, start lowering bar until upper arms are approximately parallel to floor. Hands must remain over elbows. While maintaining the controlled motion, push bar up to starting position without locking out elbows. Do not allow muscles to relax before next repetition.
2. BARBELL CURL
Reps: 1 set of 15 (light weight)
Stand in good body alignment (abs tight, chest up, back straight) with feet in comfortable position. Keeping arms at side, grip bar (palms forward) with hands slightly wider than shoulder width. In a controlled motion, keeping upper arm perpendicular to the floor, curl bar up. Contract biceps fully, without compromising form. While maintaining the controlled motion, return bar to starting position. Do not allow muscles to relax before next repetition.
3. LEG PRESS- MACHINE
Reps: 1 set of 15
Execution: Position body on seat with back pressed against the back pad. Keep knees slightly bent and feet approximately shoulder width apart. Sit in good body alignment (abs tight, chest up, back straight). In a controlled motion, extend knees and push out. Keep knees in line with toes; avoid drawing knees in or out. While maintaining controlled motion, return to starting position (avoid locking out knees). Do not allow muscles to relax before next repetition.
4. ABS - CRUNCHES
Starting Position: Start flat on your back. Bend your knees and hips. Place your feet flat on the floor. Cross your arms over your chest, with each hand touching the opposite shoulder. -
Movement: Exhale as you curl up slowly pulling your head, neck, shoulders and upper back off the floor. Keep your lower back on the floor throughout the exercise. At the upper limit of this movement, "crunch" or squeeze the abdominal muscles by holding the position for 1 - 2 seconds. Slowly release the curling motion, and inhale as you return to the starting position. Repeat as required.
Reps: 1 set of 15
5. BACK-DUMBBELL ROWS