Where to Start at the Gym
❷ Second Set (click picture to enlarge)
Weight training at your local gym can be
intimidating as a beginner, especially if a lot
of men hog the dumbbells. But it's important
to know that you don’t need heavy weights
to achieve results.
Alternating Plank Rows w/ Dumbbell Shoulder Side
Push-Ups x10 Each Hand Raise to Front Raise x 15
What I recommend is to find an area with
plenty of room for your exercises and grab
two pairs of dumbbells of different weights,
a yoga mat, a medicine ball, and a ten
pound weight plate. With these items you
can have a great workout for upper and
lower body.
Plate Ab Twists
x 15 Each Side
Bent Over Dumbbell
Back Fly x15
Achieve Your Dream Body
For this full body workout you will need the
yoga mat, a pair of dumbbells, and weight
plate. Do 4 rounds of each set.
❶ First Set (click picture to enlarge)
Dumbbell Squat to
Press x15 Reps
Plate Squats
x20 Reps
Overhead Plate
Standing Lunges
x10 Reps Each Leg
Seated Overhead Plate
Holds x1 minute
Also, Do Plate Sit-Ups
x 15
❸ Third Set (click picture to enlarge)
Plate Squat Bicep Hold Plank Forearm Switches
x 1 minute
x 10 Each Hand
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Nick Pabon is a personal trainer and strength/
conditioning coach at Xtreme Speed. He has lived
in Plainfield for 13 years, graduated from Plainfield
South and is currently working on a bachelor’s degree
in nutrition from Kaplan University.
Visit xtreme-speed.com