This weight training circuit uses weight machines commonly found at the gym so you can get strong, toned muscles. Do two sets of 12 reps of each exercise.
Hi, I'm Brad Schoenfeld, author of the book "Sculpting Her Body Perfect," and today I'm here at CLAY Gym in New York City with Fitness Magazine to show you how to perform the essential weight machine exercises. Let's go. We're now gonna work our upper chest muscles on the incline chest press machine. Lia has positioned herself so that the bar is roughly parallel with her shoulders and she's keeping her elbows flared so that it stretches her chest muscles. She's gonna press out in a very smooth and controlled fashion, bring it back just short of having the plates touch the machine. Notice how smooth she is on the way up and then lets it back just as smoothly. Excellent, Lia. We're gonna do an assisted chin-up. This is a great exercise for those of you who can't do a regular chin-up and the beauty of the machine is you can make it harder or easier by adjusting the pin. The more weight you add, the easier the exercise, so Lia's gonna place her feet on this pole here. Many of the machines, you have to kneel but this one happens to be where you place your feet on it and she's gonna grab the weight in the upper bar at a little wider angle and that's gonna get more of the outer portion of the lats. She's gonna lift up, squeeze her back muscles as she comes up and come down nice and smooth. Notice that her posture is very erect and if you wanna take a little bit of a closer grip, you're gonna get more in the lower aspect of the lats. We're gonna be working the shoulder muscles on the lateral raise machine and the beautiful thing about this exercise, it works the side portion of the deltoid muscles and that helps to give the illusion of having a smaller waist. Lia's gonna position herself in the machine so that her forearms are directly on the pads and she's gonna lift straight up so that her arms come about to parallel with the ground. Notice how smooth she's making with the move and notice how her back is positioned so that she's slightly arched but not over it. Excellent form, Lia. We're gonna be performing an overhead triceps cable extension. What we wanna do is to hook up the bar to the cable pulley apparatus and then move it to the uppermost position. Now, Lia's gonna take the bar, she's gonna position herself in a fairly wide stance so she has a nice center of gravity, elbows and near in at her head, and she's just gonna press forward. Notice how she keeps her upper arms stable, the only thing that moves is the forearm, and this works the long head of the triceps which prevents the upper arm from getting that jiggly motion. Now we're gonna work our biceps doing a cable biceps curl. We're gonna attach the straight bar to the cable pulley apparatus and then we're gonna move it to the lowermost position. Lia's gonna grab the bar, she's gonna stand erect with her elbows in at her sides and she's just gonna curl straight up. What you really wanna do here is to focus on the biceps, to really squeeze the muscle as you're bringing it up. Notice how she keeps her back straight, her torso tall, and she just lifts through the biceps. So now we're gonna be working our gluts and our thighs on the leg press machine. You'll notice that Lia has her knees positioned so they're a little more than a 90-degree bend. That's gonna make sure that you don't hit the weight as you come down and if you can't get that, you need to adjust the seat so it's back more. The feet are positioned about midway on the platform. That's a very good overall glut and thigh developer. If you position the feet a little higher, it would work more in the gluts and lower it'd work more in the quads and if she went out a little more, she'd get more in the inner thighs. Now, Lia's gonna press out and she's gonna come back in. Just before this hits then press out again. You'll notice that her toes are pointed in about a 7-degree angle outside so that they move in line with her knees. We're now gonna work our hamstrings on the prone leg machine. Lia has her feet positioned so that the head is just above the top of her sneaker and she's gonna point her toes downward so that she reduces the activity in the calf muscles. She's gonna lift up and come as high up as she can and bring it down nice and smooth. Notice how her upper body stays on the pad at all times, it's not moving. She's making a controlled, smooth motion, bringing it down and squeezing her hamstrings at the top. We're gonna work our outer thigh muscle now on the cable pulley machine. Lia's gonna bring the machine down to its lowest position and she's going to attach the cable to the cuff that's on her ankle. The cuff should be secure enough so that it doesn't move around but not too tight that it restricts blood flow. She's gonna bring her leg across her body so she gets a nice stretch, and she's gonna bring it all the way up in the air, as high as she can without using momentum. You don't wanna have your whole body twisting as you're moving. You see how nice and controlled the move is, smooth on the way down, come up, squeeze the outer thigh and bring it down. We're gonna work our inner thigh on the cable pulley machine. Lia's gonna bring the machine down to its lowest position and she's gonna attach the cable to the cuff that's on her ankle. The cuff should be secure enough so it doesn't move around but not too tight that it restricts blood flow. She's gonna bring her leg out to get a nice stretch and then bring it across her body. Notice she's gonna stay tall in this position, she's gonna get that nice stretch and she pulls it across smoothly without twisting her body. We're now gonna work our abdominal muscles, and probably the best piece of equipment in your gym to do that on is a stability ball. Lia's gonna lean back and she's gonna bring a plate to her chest. This is gonna help to make the exercise even more difficult. She's gonna bring her body up and she's gonna have a very small range of motion. The thoracic spine only has about a 30-degree range of motion. She comes up very smooth and the further back she is off the ball, the more difficult the exercise. Excellent, Lia.