| Continuing from where we left off, I'm going to | | | | These three are the main machines you have to |
| touch on weight lifting. Because I have not | | | | do at first, to condition your body for gym-ing. Do |
| personally tried the isometrics workout myself, I | | | | not go for free weights, unless you have an |
| shall teach you the traditional method first, weight | | | | experienced spotter. Do this workout for three |
| lifting. | | | | weeks! Then, you can consider doing the following |
| Personally, I view weight lifting more as a sport | | | | workout! |
| than the best way to gain muscle. There has | | | | Bench Press - 2 x 10 |
| been a lot of arguments over which training | | | | Lat Pull Down - 2 x 10 |
| method is the best, and which is not. But here, I | | | | Shoulder Press - 2 x 10 |
| am going to assume all are equal, and lifting | | | | Cable Row - 2 x 10 |
| weights is a sport! | | | | Tricep Pull Down - 3 x 10 |
| Okay so how do you lift weights? The first day | | | | Bicep Curl - 3 x 10 |
| you hit the gym, you should look out for a few | | | | Leg Press - 2 x 10 |
| machines. | | | | Leg Curl - 3 x 10 |
| Firstly, Chest Press Machine (The one that works | | | | Leg Extension 3 x 10 |
| your chest) 10 repetitions | | | | When doing this, try to have a spotter. Then load |
| Next, the Lat Pull Down Machine (It works your | | | | a weight which doesn't allow you to complete the |
| back) 10 repetitions | | | | set easily. The last few reps should be assisted |
| Then the Leg Press Machine (Works the legs!) 10 | | | | by your spotter. Also, you should consult your |
| repetitions | | | | gym instructor or any experienced gym-ers about |
| Don't forget Crunches! (Works the Abs) 15 - 20 | | | | your form. Don't be shy! |
| repetitions, slow | | | | You are in the gym cos you need it! You don't |
| The routine goes like this: Chest, Lat, Leg, | | | | need a doctor if you're very healthy and good to |
| Crunches x 3 so you have rest time for the | | | | go, right! |
| muscle before you stress it again! When you | | | | I'll next write about the nutrition you should be |
| perform the exercises, remember to go slow and | | | | getting! So don't run off, and do leave comments! |
| be in control! Remember, Slow and in Control! | | | | I love constructive comments! |