Basic Eight

Basic Eight

"The Basic Eight" Machine Circuit

Have fun and be sure to ask questions!

Legs:

Seated Leg Press

Have a seat on the machine and set your feet hip width apart. Place the seating position to ensure that you can move through a full range of motion without allowing your knees to pass beyond your toes.Positive Movement: While exhaling, press through your heels back to the position where your legs are fully extended, without locking your knees.


Negative Movement: While inhaling, slowly bring your knees towards your chest, maintaining knee/heel alignment. Do not allow the weight stack to touch in order to maintain constant tension.


Perform a maximum of 3 sets with 12-20 reps per set.

 

 

Quadriceps:

Leg Extension

Have a seat on the machine, aligning your knees with the pivot point, or axis of the machine. This point is usually accented with a red dot, and should be next to the edge of the seat. Place the leg pad on the lower part of the shin, but do not rest the weight on the ankle. Always maintain good posture!


Positive Movement: While exhaling, lift your legs until they are fully extended. Do not lock the knees. Make sure that the feet remain flexed (not pointed).
Negative Movement: While inhaling, slowly lower the pad until you have completed a full range of motion without letting the weight stack touch.
Perform a maximum of 3 sets with 12-20 reps per set.

 

 

Hamstrings:

Seated Leg Curl

Have a seat on the machine, aligning your knees with the pivot point, or axis of the machine. This point is usually accented with a red dot, and should be a couple of inches in front of the seat. Place legs on top of the padded surface that is extended in front of the machine. Make sure that the pad is adjusted to rest on the lower part of the calf without sitting on the back of the ankle or heel. Maintain good posture!


Positive Movement: While exhaling, flex your feet (do not point the toes) and contract your hamstrings in order to squeeze the padded extension all the way under your seat.


Negative Movement: While inhaling, slowly release the squeeze in order to extend your legs fully without letting the weight stack touch.


Perform a maximum of 3 sets with 12-20 reps per set.

 

 

Back:

Seated Row

Have a seat on the machine. You may use the chest pad to rest on as an option, but to challenge your core muscles a little more, you may choose to not use the chest pad at all. Adjust the seat height to allow your forearms to be parallel with the floor when pulling the handles back.


Positive Movement: Stand up and take hold of the handles and have a seat so that you won't have to reach from a seated position. Exhale and squeeze your shoulder blades together, and while keeping your elbows tight against the body, pull the handles back until your natural range of motion stops you. Keep your shoulders down and pulled back to maintain good form.


Negative Movement: While inhaling, release the squeeze by extending your arms fully in front of you while keeping your elbows tight against the body. Do not let the weight stack touch and do not slouch forward, rounding the back. If you opt to use the chest pad, pay close attention to your form and make sure you do not slouch forward and round your back.


Perform a maximum of 3 sets with 12-20 reps per set.

 

 

Chest:

Chest Press

Have a seat on the machine and adjust the seat in order to align the handles with the center of the chest. Grasp horizontal handles and try to maintain flat wrists. Maintain good posture - chest out, shoulders back, and head up.


Positive Movement: While exhaling, contract the chest and push the handles out in front of you, without locking the elbows or pressing with the shoulders (remember, shoulders should stay against the pad). Keep elbows elevated to handle height.
Negative Movement: While inhaling, slowly release the press by bringing the elbows straight back to about a 90-degree angle, maintaining elbow to handle height. Perform full range of motion, but do not allow the weight stack to touch in order to maintain constant tension.


Perform a maximum of 3 sets with 12-20 reps per set.

 

 

Shoulder:

Shoulder Press

Adjust the seat or handles in order to align the shoulders and horizontal handles. Grasp handles firmly and maintain straight wrists.
Positive Movement: While exhaling, press the handles straight up without locking the elbows.
Negative Movement: Inhale and bring the handles back down, stopping at jaw level in order to maintain constant tension by not allowing the weight stack to touch.
Perform a maximum of 3 sets with 12-20 reps per set.

 

 

Biceps:

Arm Curl

Adjust the seat in order to align the elbows with the pivot point or axis of the machine. This point is usually accented with a red dot, and should be next to the edge of the pad on which you will be resting your arms. Stand up, grasp the bar, and then have a seat. Be careful not to slouch.


Positive Movement: While exhaling, contract the biceps by lifting the bar up to approximately 90 degrees. Maintain straight wrists.


Negative Movement: Inhale and release the bar down slowly without locking or hyperextending the elbows.


Perform a maximum of 3 sets with 12-20 reps per set.

 

 

Triceps:

Arm Extension

Adjust the seat height in order to align the elbows with the pivot point of the machine. Be careful not to slouch. Turn the handle back up towards you and grasp the handles.


Positive Movement: Exhale and press the handles down in order to straighten the arms, but do not lock or hyperextend the elbows.


Negative Movement: Inhale and release the extension, slowly bringing the handle bar back towards you. Stop at approximately 90-degrees.


Perform a maximum of 3 sets with 12-20 reps per set.

 


This program is based on Weight Training 3 Days A Week. Other Programs are available at the Front Desk.

After 3 weeks of following this program, you will probably be ready to move onto a new program. Remember that the key to results is varying your program.

Number of Repititions are GENERAL. They may be modified to accomodate your individual needs (i.e: fitness levels, schedules, etc.)

Be sure to stretch the muscles you worked before leaving the gym.