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Precor Resistance Training Program #4 - Total Body Workout

This is a total body workout that focuses on the major muscle groups. While both muscular strength and muscular endurance are important components of an overall fitness program, this workout program is geared primarily toward promoting muscular endurance - i.e., being able to perform a greater number of repetitions with lighter weight. To achieve the best results, you should perform this program 2 to 3 times per week, but not on consecutive days.

Workout Details:

Precor Machine: Any of the Precor Strength Training Systems
Total Time: Approximately 60 to 75 minutes
Goal: To improve overall muscle tone and endurance.

Warm Up:

Machine: Precor EFX or similar cardio machine that is effective for increasing core body temperature.
Time: 5 to 7 minutes
Stretch: Following the warm up, perform some basic stretches for the arms, shoulders, hamstrings, and quadriceps.
Level: 1-20

Workout Tips:

• As you begin the resistance training portion of the workout, pay attention to your body as you exercise. Some muscle fatigue is normal, but if you feel any pain and/or discomfort, the exercise should be stopped immediately.
• While performing resistance exercises, breathe normally and don't hold your breath. Inhale during the concentric phase (i.e., while the muscle is getting shorter) and exhale during the eccentric phase (i.e., when the muscle is getting longer).
• Perform the exercises in a slow and controlled manner over a full range of motion.
• As you become more comfortable with the exercise routine, challenge yourself by first increasing the number of repetitions, then the weight.
• Consult a qualified health and fitness professional if you are a beginner or have specific questions.

Workout Outline:

Basics: After you have completed the warm-up, start the resistance training portion of the workout. Alternative exercises for some of the body parts have been provided to allow for variation in your workout routine.
Weight: Use enough weight so that you achieve muscle fatigue during the last 1 or 2 repetitions in a set. As a general rule, start with about 60 to 70 percent of the maximum amount of weight you can lift one time (i.e., 1RM). If you don't know your 1RM, then it may take a trial and error approach to determine the ideal weight for each exercise.
Number of exercises: 16
Amount of rest between sets: 30 to 60 seconds
Amount of rest between exercise pairs: 1-2 minutes
Note: Some of the exercises may not be available on all Precor strength machines.

Body Part	Exercise	Primary muscle(s) worked	Number of repetitions/set	1Number of sets
Leg	Leg press	Quadriceps, gluteus maximus & medius, & hamstrings	12-20	2-3
	Hamstring curl	Hamstrings	12-20	2-3
	2Calf raise or calf extension	Gastrocnemius, soleus	12-20	2-3
Chest	2Chest press, incline press, decline press, or pectoral fly	Pectorals	12-20	2-3
	Chest cable crossover	Pectorals	12-20	2 per side
Back	Lat pull down	Latissimus dorsi, biceps	12-20	2-3
	Low pulley row	Latissimus dorsi, rhomboids	12-20	2-3
Shoulders	2Shoulder press or front deltoid raise	Deltoid, triceps	12-20	2-3
	Lateral shoulder raise	Medial deltoid	12-20	2-3
	Posterior deltoid	Posterior deltoid	12-20	2-3
Arms	2Preacher curl or standing biceps curl	Biceps, forearm	12-20	2-3
	2Triceps pushdown or triceps kickback	Triceps	12-20	2-3
Abdominals	Abdominal crunch	Rectus abdominus	12-20	2-3
	Abdominal leg raise	Lower abdominals	12-20	2-3
	Side bends	Internal/external obliques	12-20	2 per side
Lower back	Back extension	Erector spinae	12-20	2-3

¹While 2 to 3 sets is recommended for this particular program, for previously sedentary individuals or individuals who are just starting a resistance training program, 1 set may be more appropriate. (Source: ACSM Guidelines for Exercise Testing and Prescription, 6th edition, 2000.)

²Alternate these exercises on different days to add variety to your workout routine.

1. Leg Press Muscles worked: Quadriceps, gluteus maximus & medius, hamstrings Number of Repetitions: 12-20 Number of sets: 2-3
2. Hamstring curl Muscles worked: Hamstring Number of repetitions: 12-20 Number of sets: 2-3
3. Calf raise (shown) or calf extension Muscles worked: gastrocnemius, soleus Number of repetitions: 12-20 Number of sets: 2-3
4. Incline press (shown), decline press, or pectoral fly Muscles worked: Pectorals, triceps, deltoid Number of repetitions: 12-20 Number of sets: 2-3
5. Chest cable crossover Muscles worked: Pectorals Number of repetitions: 12-20 Number of sets: 2-3
6. Lat pulldown Muscles worked: Latissimus dorsi, biceps Number of repetitions: 12-20 Number of sets: 2-3
7. Low pulley row Muscles worked: Latissimus dorsi, biceps, posterior deltoid, rhomboids Number of repetitions: 12-20 Number of sets: 2-3
8. Shoulder press (shown) or front deltoid raise Muscles worked: Deltoid, triceps Number of repetitions: 12-20 Number of set: 2-3
9. Lateral shoulder raise Muscles worked: Medial deltoid Number of repetitions: 12-20 Number of set: 2-3
10. Posterior deltoid Muscles worked: Posterior deltoid Number of repetitions: 12-20 Number of sets: 2-3
11. Preacher curl (shown) or standing biceps curl Muscles worked: Biceps, forearm Number of repetitions: 12-20 Number of sets: 2-3
12. Triceps pushdown (shown) or triceps kickback Muscles worked: Triceps Number of repetitions: 12-20 Number of sets: 2-3
13. Abdominal crunch Muscles worked: Rectus abdominus Number of repetitions: 12-20 Number of sets: 2-3
14. Abdominal leg raise Muscles worked: Lower abdominals Number of repetitions: 12-20 Number of sets: 2-3
15. Side bends Muscles worked: Internal/external obliques Number of repetitions: 12-20 Number of sets: 2 par côté
16. Back extension Muscles worked: Erector spinae Number of repetitions: 12-20 Number of sets: 2 par côté

Workout courtesy of Jessica Smith, Fitness Consultant