CUSTOM DESIGNED WORKOUTS DESIGNED WITH YOU IN MIND
MACHINE BASED KICKSTART
PERSONAL TRAINING ASSESSMENT
Exercise
Exercise Upper Body Machine Chest Press Machine Row Overhead Press Machine Cable Lat Pull Down Preacher Curl Machine Dip Machine Lower Body Arc Leg Press Seated Leg Curl Seated Leg Extension Hip Adductor Arc Leg Press Calf Raise
Sets Reps 4 12,3x10 4 10 3 2x12,10 3 3x12 3 12 3 10 Reps Each Set Set 1 Set 2 Set 3
CUSTOM DESIGNED WORKOUTS Rest 4 4 3 3 3 3 Set 4
Set 5
A HEALTHIER YOU
Workout Goals Weight 4 4 3 3 Learn how to use the machines effectively, gain muscle and strength, and learn how to progress my workouts. Using 3 from the upper and 3 from 3 the lower. Area to write workouts and sets. 3 Weight Per Set Rest Per Set Set 1 Set 2 Set 3 Set 4 Set 5 Set 1 Set 2 Set 3 Set 4 Set 5
12 10 12 12 12 10
10 10 12 10 12 10
10 10 12 10 12 10
10 10
8 8 7 7 7 7
8 8 7 7 7 7
8 8 7 7 7 7
8 8
90 Sec 90 Sec 60 Sec 60 Sec 60 Sec 60 Sec
90 Sec 90 Sec 60 Sec 60 Sec 60 Sec 60 Sec
90 Sec 90 Sec 90 Sec 90 Sec 60 Sec 60 Sec 60 Sec 60 Sec
10-12 12 15 10 12-15
8-10 12 12 10 12-15
8-10 12 12 10 12-15
8-10 12
8 7 7 7 7 7
8 7 7 7 7 7
8 7 7 7 7 7
8 8
90 Sec 60 Sec 60 Sec 60 Sec 60 Sec 60 Sec
90 Sec 60 Sec 60 Sec 60 Sec 60 Sec 60 Sec
90 Sec 90 Sec 60 Sec 60 Sec 60 Sec 60 Sec 60 Sec 60 Sec
12-15
YMCA of GREATER PITTSBURGH