Beginner Weight routine

Leg press 3 sets of 12
legs should be at 90 degree. Pushing on the sled, through the heels as you exhale legs out. Inhale return slowly. Same amount of time out as in.

Leg extension 3 sets of 12
line knee up to axis point. Exhale as you extend your legs out. Inhale back down

Leg curl 3 sets of 12
line your knee up with the axis point (small circle) Exhale as you bring legs toward your glutes (butt) inhale as you return to start.

Abductor 2 sets of 15
Adductor 2 sets of 15

Lat Pulldown 3 sets of 12
Pull the bar down to the top of your chest. Keep your back straight throughout the movement. With the bar at your chest, squeeze your lats, then slowly return the bar to the starting position.

Chest Press 2 sets of 12
push the weight out while focusing on bringing your elbows together. Stop just before your elbow joints are straight and reverse the motion back. Under control, lower the weight, stop when your elbow joints are in line with your shoulders and reverse the motion

Shoulder Press 2 sets of 12 front
Shoulder Press 2 sets of 12 middle
keep your back flush against the back pad. Keep your abdominal muscles tight, knees bent and chest relaxed. push the weight directly up while focusing on your shoulders. Stop just before your elbow joints are straight and reverse the motion down.lower, the weight, stop when your elbow joints are in line with your shoulders and reverse

Pec fly 2 sets of 12
Arms should be parrellel to the floor. exhale arms towards each other, inhale back to start...do not touch weights down, go again.

Bicep curls 3 sets of 12
Start at with weights at your thighs, exhale as you bicep curl (weights should almost reach your shoulders, then inhale back down....SHOW ME YOUR MUSCLES!!!

Tricep 3 sets of 12
-lay on your back with weights directly above shoulders, hinge from the elbow, bringing the weights toward your head. Then exhale the weights up to starting position.