Marilyn Starlight's Gym Workout
This is a very good exercise routine to do at the local gym, it covers all the muscle groups and works well to maintain good physique and cardiovascular fitness. Not recommended for overweight people, work with a trainer to avoid accidents. For elderly people stick to aerobic based exercise to avoid injury unless you did weights your whole life and are used to it warm up well to avoid injury. If you have an average to slender build this is for you. this was my body building routine for many years that produced very good results. This has elements of most fitness training professional trainers' programs taught to them and body builders have used. My special abdominal combo is included. I was known my whole life for very flat, tight abs from this routine enhancing my genetics.
Warm up on cardio machine for twenty minutes to thirty your favorite machine, minutes, then go to the weight room.
Exercise One
Peck deck on an incline bench take two dumbbells your desired weight and do ten to twenty presses straight up and back to the chest. you may follow this with flat bench chest presses on a bar loaded with desired weight. Begin with light weight and increase to heavier if you are a beginner.
Exercise Two
Lat pull downs, sit on the bench and pull the lat machine bar behind your neck with arms wide on the handlebars. Repeat ten to twenty times then place hands closer on the bar and pull down behind the neck again for another set. Sit on the bench lean back and pull the lat bar down to the chest in front for a third set. That gets deeper into the back muscles and involves triceps.
Exercise Three
Dumbbell curls, pick up dumbbells to a weight of your choice, curl both arms together and then back down repeat for a set of ten to twenty for bicep strength. Turn arms out slightly to hit the outer bicep do another set. Alternately you may use a bar stacked with plates for this also or add it after.
Exercise Four
Tricept curl, pick up a lighter dumbbell hold with both arms and straight over head and bend elbows with the dumbbell behind your back, do your set ten to twenty reps. you may do another set with individual arms bent behind your back with two more lighter dumbbells.
Exercise Five
Squats, go to squat rack load reasonably light weight on the bar place over your shoulders with feet shoulder width apart toes pointing straight, slowly bend to ninety degrees only, (wear knee wraps if you need them for support) and straighten back up repeat, do ten to twenty presses.
Exercise Six
Quad extensions, sit on the bench of the quad curl extension machine, load the weight to your best choice, extend your legs straight and then slowly back down breathing deeply and exhaling as you go for your ten to twenty reps.
Exercise Seven
Hamstring curls, lie on your stomach after loading your optimum weight, press the leg curls as far as you can to your, buttocks as possible try not to arch your back for your reps of ten to twenty.
Exercise Eight
Calf raises, stand on a calf raise machine, load the plates do calf raises on the ball of yoru feet up then let the feet hang down past the foot bar to stretch the calf muscle do your reps then point toes in ward repeat and outward and repeat the reps. Stretch the calves well before you go off the machine.
Exercise Nine
Decline sit ups. Hang from the bench and cross yoru arms over your abdomen do your sit ups ten to twenty reps. Increase the reps as you improve.
On a mat or flat bench with leg support, lie flat, do more sit-ups repeat your reps.
Stretch legs out on the bench and do leg raises, ten to twenty working lower abs.
Lie on a mat and do crunches with legs bent to stomach, forward one set then to one side another set and to the other side another set working obliques.
Lie flat and stretch, all the muscle groups on a mat for fifteen minutes that you worked. Hamstrings quads back arms abs etc.
Replenish liquids and have a light snack or health beverage before you head home, usually fitness bars offer these.
Work to increase weights as you build muscle once you reached yoru optimum keep that weight stack for the fitness level attained. Do routine one to three times a week. One the progress will be very slow but some strength training has been done. Two, progress will show better results, three times is ideal with rest and recovery between days of fitness to allow for full healing and muscle growth. Rest between work outs is better than pounding the body all three days in a row. You do not need to attend gym five days a week it may lead to injury from muscle growth not supported with enough rest. This routine will produce a fit physique without huge muscle growth, but moderate for good health and attractive appearance. This venue in Van BC is eclectic and a good place to socialize. Mr. Wonderful on AI is not there. Only Golden City types like you may go there not him.
Always drink regular fluids before you engage in drinking alcohol after work outs to avoid dehydration and believe it or not arterial sclerosis high cholesterol. You may crave more food including fat after working gout always eat this as your appetite dictates avoid low carab low fat diets this may lead to problems with kidneys too high protein and fatigue and high cholesterol not eating enough fat with some cholesterol such as eggs all athletes need for replacement of the fat and cholesterol goes up during working out phase using it up. This is from the authors wisdom on fats cholesterol and diets avoid mega vitamins who tell your body you ate too much nutrients shutting down healthy appetite and causing craving for junk food empty calories with no nutrients to battle the horse pill mega doses. Most lose weight going off these and eat more than before balanced diet food less junk cravings. high cholesterol will be produced by this routine usually coming home after the gym drinking alcoholic beverage then waiting till alter producing cholesterol to protect the brain and then food is binged late starving after sleeping a few hours after the gym fatigue and drinkey poo, their metabolism raised by gym begins to shut down into starvation, so they overeat waking up starved and gain weight! That grows gut and arterial sclerosis in the brain and body may result from much needed cholesterol from both the work out and drink leading to needing it produced by the stressed body instead. Never do or go on low fat died low carb after doing it even worse, heart may palpitate from lack of carbs, this always eat and replenish fluids after a workout. Then they may think something is wrong with them and go on starvation and high protein diets that can damages the kidneys etc Replace all the lost nutrients with food groups after working out to avoid all this, He authors at Halloween slender with good abs.
