Key takeaways
Gym equipment can be grouped into 2 categories:
Machine based weights are much easier to set up and use as the range of motion and movement path is fixed, which means for the most part, you just need to adjust the seat height. The drawback to machine based weights is most of the movements are classed as ‘isolation movements’ meaning that there’s only focusing on one muscle at a time, which is less efficient overall.
Free weights are a little more involved and require more focus on form and technique as the range of motino and bar bath are determined by you. The benefit is you’re able to work mutiple muscle groups at once which let’s you build muscle faster.
Machines
Chest (Push Movements)
Machine Chest Press
- Sit on the chest press machine with your back against the pad.
- Grip the handles at chest height.
- Push the handles forward while extending your arms.
- Slowly bring the handles back to your chest.
Machine Incline Chest Press
- Adjust the machine to an incline setting.
- Sit down and grip the handles at chest height.
- Push the handles upward while extending your arms.
- Control the handles as they return to your chest.
Machine Shoulder Press
- Sit on the machine with your back against the pad.
- Grip the handles at shoulder height.
- Press the handles upward, extending your arms.
- Lower the handles back down with control.
Back (Pull Movements)
Seated Machine Cable Row
- Sit at the machine with feet resting on the footplates.
- Grip the handles with a neutral grip.
- Pull the handles towards your torso, squeezing your shoulder blades.
- Extend your arms fully to complete the rep.
Lat Pulldown Machine
- Sit down and grip the bar with your hands wider than shoulder-width.
- Pull the bar down towards your chest, engaging your lats.
- Slowly release the bar back up to the starting position.
Legs
Leg Extension
- Sit on the leg extension machine with your knees bent.
- Extend your legs fully, lifting the weight stack.
- Slowly lower the weight back down.
Lying Leg Curl
- Lie face down on the leg curl machine.
- Curl your legs towards your glutes, engaging your hamstrings.
- Lower your legs back down with
Machine Plate Loaded Hip Thrust
- Sit on the machine, back against the pad, a weight plate over your hips.
- Place feet flat on the platform, knees bent.
- Lift hips by pressing through heels, squeezing glutes at the top.
- Lower hips down, feeling a glute stretch, and repeat.
Free Weights
Chest (Push Movements)
Barbells
Bench Press
- Lie on a flat bench with your feet flat on the ground.
- Grip the barbell slightly wider than shoulder-width apart.
- Lower the barbell to your chest in a controlled manner.
- Push the barbell back up to the starting position
- Keep your back and butt on the bench throughout the movement.
Incline Bench Press
- Set up on an inclined bench at a 45-degree angle.
- Grip the barbell slightly wider than shoulder-width apart.
- Lower the barbell to your upper chest.
- Push the barbell back up to the starting position, engaging your upper chest.
Barbell Shoulder Press:
- Stand with your feet shoulder-width apart and the barbell at shoulder height.
- Grip the barbell slightly wider than shoulder-width.
- Press the barbell overhead by extending your arms.
- Lower the barbell back down to shoulder height in a controlled manner.
Dumbbells
Dumbbell Flat Bench Press
- Lie on a bench with your feet planted on the floor.
- Hold a dumbbell in each hand at chest level.
- Lower the dumbbells to the sides of your chest while keeping your elbows at a 45-degree angle.
- Push the dumbbells back up to the starting position while extending your arms fully.
- Maintain stability by keeping your back and butt on the bench.
Dumbbell Incline Bench Press
- Set up on an inclined bench with dumbbells in hand.
- Lower the dumbbells to your upper chest, maintaining a 45-degree elbow angle.
- Push the dumbbells back up, engaging your upper chest and extending your arms.
- Keep your back and butt on the bench for stability.
Dumbbell Shoulder Press
- Sit with feet shoulder-width apart, dumbbells at shoulder height.
- Hold the dumbbells with an overhand grip, palms facing forward.
- Press the dumbbells overhead by extending your arms.
- Lower the dumbbells back to shoulder height in a controlled manner.
Back (Pull Movements)
Barbells
Deadlift
- Stand in front of the barbell with feet hip-width apart.
- Bend at your hips and knees to grip the barbell.
- Keep your back straight as you lift the barbell by extending your hips and knees.
- Lower the barbell back down with a controlled motion
(Note: Deadlifts require proper form; consider seeking guidance before attempting.)
Pull-Up
- Hang from a pull-up bar with your palms facing away.
- Engage your back muscles and pull your body upward.
- Lower yourself down with control.
Barbell Bent Over Row
- Hold a barbell with an overhand grip, feet hip-width apart.
- Bend at your hips, keeping your back flat and chest forward.
- Pull the barbell toward your lower chest by squeezing your shoulder blades.
- Lower the barbell back down with control.
Dumbbells
Kettlebell Deadlifts
- Stand with your feet shoulder-width apart, kettlebell between your feet.
- Hinge at your hips, bend your knees slightly, and grip the kettlebell handle.
- Keep your back straight as you lift the kettlebell by extending your hips and knees.
- Lower the kettlebell back down with control, maintaining a neutral spine.
Single Arm Dumbbell Rows
- Place one knee and one hand on a bench, with your opposite foot on the ground.
- Hold a dumbbell in the opposite hand.
- Pull the dumbbell upward toward your hip while squeezing your back.
- Lower the dumbbell down with control.
Legs
Barbells
Barbell Back Squat
- Place the barbell on your upper back, resting it on your traps.
- Stand with feet shoulder-width apart.
- Bend your knees and hips to lower into a squat, keeping your chest up.
- Push through your heels to stand back up.
Romanian Deadlifts
- Hold a barbell with an overhand grip, feet hip-width apart.
- Hinge at your hips, keeping your back straight.
- Lower the barbell while bending at your hips, feeling a stretch in your hamstrings.
- Stand back up, pushing your hips forward.
Barbell Hip Thrusts
- Sit on the ground with a barbell across your hips.
- Roll the barbell towards your hips and lean against a bench.
- Drive through your heels to lift your hips up, creating a straight line from shoulders to knees.
- Lower your hips back down with control.
Dumbbells
Dumbbell Goblet Squat
- Hold a dumbbell close to your chest, elbows pointed downward.
- Stand with feet shoulder-width apart.
- Squat down by bending your knees and hips.
- Push through your heels to stand up.
Dumbbell Romanian Deadlifts
- Hold a dumbbell in each hand in front of your thighs.
- Hinge at your hips while keeping your back straight.
- Lower the dumbbells while bending at your hips, feeling a stretch in your hamstrings.
- Stand back up, pushing your hips forward.
Dumbbell Glute Bridges
- Lie on your back with knees bent and a dumbbell resting on your hips.
- Push through your heels to lift your hips up, engaging your glutes.
- Lower your hips back down with control.
