Beginners Nautilus Machine Workout – Get Ready For Summer
Summer is right around the corner so more than likely you are starting to think about your shirtless appearance. Or maybe you want to start weight lifting for the first time or get back into it. Whatever the reason, go join a gym. Then follow this Nautilus Machine Workout to start building muscle! Read this article about stretching before trying any workout.
Exercise reps and breathing patterns
Starting with this nautilus machine workout for the first 4 weeks will get you well on your way to building muscle. Do each exercise with 40% of your max weight (you’ll know what your max is after your second workout, just make sure you are lifting really light your first couple weeks at the gym!), two sets, 1st – 20 reps, 2nd 15 reps,
Breathing is crucial in weight lifting. Count each rep in your mind like this: Lower 3 seconds, pause 1 second, lift 1 second (This is called 3-1-1. For future reference, all numbers are always in seconds, 4-1-1 is lower 4 seconds, pause one second, lift one second. 2-1-2 is lower 2 seconds, pause 1 second, raise 2 seconds). After two weeks, go a little heavier; decrease your reps to 15-12 then the final week do12-8. After 4 weeks you should be able to do 70% of your max weight 10 times. If not, stick with the machines an extra week or two before moving to barbells or dumbbells. Finally, never sacrifice technique to lift more weight! Good form is the most important thing in lifting. Not just for safety but also for muscle building. Follow the techniques spelled out in each exercise, never – compromise.
Nautilus machine workout
You should find all of these exercise machines in a gym. Follow the instructions on the side of each machine. Do appropriate reps, using proper form as described above.
Monday and Friday
Leg press
Lying leg curls
Incline chest press
Chest press
Back extensions
Shoulder press
Wednesday
Lying squats
Single arm machine curls
Triceps extension press
Machine Triceps push downs
Double arm curls
Weighted Machine dips
Calf raises
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