and the first step toward a healthier lifestyle is education. during the first two weeks, you’ll perform more reps with lighter weight loads to get you used to the movement and taxing the muscles. during the first two weeks, you’ll lift weights that allow you to complete 12-20 reps with good form but still challenge your muscles. squeeze your quads and glutes hard for a second before returning to the start position. targets: quadricepsstart: sit on a leg extension machine with both thighs in contact with the seat, ankles under the resistance pad and your knees at 90-degree angles.movement: inhale as you straighten your legs to full extension, exhale at the top, then lower under control to the start position.
targets: chest; shoulders, triceps secondarilystart: set the height of the bench to a point where your arms are parallel to the floor when fully extended. targets: bicepsstart: sit on a biceps curl machine with both feet on the floor and your chest against the pad. don’t let your upper arms come off the pad during reps. targets: tricepsstart: adjust a triceps extension machine so your chest and back are both supported. targets: calvesstart: stand at smith machine on top of a step and grasp the bar across your shoulders with feet hip-width apart, toes forward. targets: absstart: adjust a crunch machine so you can sit tall with your feet planted on the floor, your arms crossed on top of the pad and the ability to use a full range of motion.movement: contract your abs and move your shoulders toward your knees.
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