Can you help me develop a strength training program?? *10 pts to best answer*?!


Question: I have started working out a a gym with circuit weight equipment and I need a little help figuring out the order i should use machines in and how many reps I should do.

If you could help me figure out maybe two different workouts I could do with the machines I'd really appreciate it.

The machines I really Iike:
- ab crunch
- lateral pull down
- butterfly press
- leg extender
- same as leg extender but reverse (you lie on stomach)
really, our gym about 30 different machines, so anything else you can think of but bicep curls I can do (we have a machine, I just hate it).

Oh, I'm a 25 year old female, 100 lbs, 5' tall. I think I can figure out the weight to use on my own,but I really need help figuring out how many reps.

Thank you!


Answers: I have started working out a a gym with circuit weight equipment and I need a little help figuring out the order i should use machines in and how many reps I should do.

If you could help me figure out maybe two different workouts I could do with the machines I'd really appreciate it.

The machines I really Iike:
- ab crunch
- lateral pull down
- butterfly press
- leg extender
- same as leg extender but reverse (you lie on stomach)
really, our gym about 30 different machines, so anything else you can think of but bicep curls I can do (we have a machine, I just hate it).

Oh, I'm a 25 year old female, 100 lbs, 5' tall. I think I can figure out the weight to use on my own,but I really need help figuring out how many reps.

Thank you!

If you know the weights already then you should do the reps like this .. first time do 12 then 15 then the last rep do 20.

Alternate. After doing a set on one machine, go to another that works different muscles, repeat. try doing one workout that does all arms, the next abs and legs. Experiment, try diffeerent combos and see what works. Good luck!

If you're looking for any type of improvement my suggestion is that you use body weight exercises or free weights and try functional training. The circuit training is usually done in a matter to increase endurance. Plus using the machines you don't get to use your core since the seat is stabilizing you and for the most part machines are not functional for sport or every day activities. So, may be try doing lunges, hip lifts, standing chest presses with a 25 lb plate?, pull ups (or one-legged rows), walking shoulder shrugs, chin ups on regular bar or assisted, and dips again on regular bar or assisted or bench dips. For strength go for about 3-6 reps at 80-90% of your one max lift. But be sure to include endurance, hypertrophy, and power training in your program. With the strength go for about 3-4 weeks and change up the program. If not you could injure, plateau or become bored.





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