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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

1 While 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.)

2 Alternate 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

Description: http://precor.com/images/wrk_str_legpress.jpg

2.

Hamstring curl
Muscles worked: Hamstring
Number of repetitions: 12-20
Number of sets: 2-3

Description: http://precor.com/images/wrk_str_legcurl.jpg

3.

Calf raise (shown) or calf extension
Muscles worked: gastrocnemius, soleus
Number of repetitions: 12-20
Number of sets: 2-3

Description: http://precor.com/images/wrk_str_calfraise.jpg

4.

Incline press (shown), decline press, or pectoral fly
Muscles worked: Pectorals, triceps, deltoid
Number of repetitions: 12-20
Number of sets: 2-3

Description: http://precor.com/images/wrk_str_chestpress.jpg

5.

Chest cable crossover
Muscles worked: Pectorals
Number of repetitions: 12-20
Number of sets: 2-3

Description: http://precor.com/images/wrk_str_chestcross.jpg

6.

Lat pulldown
Muscles worked: Latissimus dorsi, biceps
Number of repetitions: 12-20
Number of sets: 2-3

Description: http://precor.com/images/wrk_str_latpull.jpg

7.

Low pulley row
Muscles worked: Latissimus dorsi, biceps, posterior deltoid, rhomboids
Number of repetitions: 12-20
Number of sets: 2-3

Description: http://precor.com/images/wrk_str_seatedrow.jpg

8.

Shoulder press (shown) or front deltoid raise
Muscles worked: Deltoid, triceps
Number of repetitions: 12-20
Number of set: 2-3

Description: http://precor.com/images/wrk_str_shoulderpress.jpg

9.

Lateral shoulder raise
Muscles worked: Medial deltoid
Number of repetitions: 12-20
Number of set: 2-3

Description: http://precor.com/images/wrk_str_latshoulder.jpg

10.

Posterior deltoid
Muscles worked: Posterior deltoid
Number of repetitions: 12-20
Number of sets: 2-3

Description: http://precor.com/images/wrk_str_reardelt.jpg

11.

Preacher curl (shown) or standing biceps curl
Muscles worked: Biceps, forearm
Number of repetitions: 12-20
Number of sets: 2-3

Description: http://precor.com/images/wrk_str_preachcurl.jpg

12.

Triceps pushdown (shown) or triceps kickback
Muscles worked: Triceps
Number of repetitions: 12-20
Number of sets: 2-3

Description: http://precor.com/images/wrk_str_triceppress.jpg

13.

Abdominal crunch
Muscles worked: Rectus abdominus
Number of repetitions: 12-20
Number of sets: 2-3

Description: http://precor.com/images/wrk_str_abcrunch.jpg

14.

Abdominal leg raise
Muscles worked: Lower abdominals
Number of repetitions: 12-20
Number of sets: 2-3

Description: http://precor.com/images/wrk_str_ablegraise.jpg

15.

Side bends
Muscles worked: Internal/external obliques
Number of repetitions: 12-20
Number of sets: 2 par côté

Description: http://precor.com/images/wrk_str_sidebends.jpg

16.

Back extension
Muscles worked: Erector spinae
Number of repetitions: 12-20
Number of sets: 2 par côté

Description: http://precor.com/images/wrk_str_backext.jpg

Workout courtesy of Jessica Smith, Fitness Consultant.