Newbie needing help please

C

caz1974

0
Hi,

I have been given a Delta-Fit Orion SupaPlus and it has been successfully erected due to very handily having those instructions :)

However we had no exercise book or wall chart and the website in the manual is dead. It's many years since I last entered a gym but I have figured out some of the functions but only about 5 or 6 and I'm sure that it does far more than I'm doing at the moment.

I'm female, approaching 40 (still some way to go...) and need to shift about 3 stone and tone everything up...

The CV side is covered with an elliptical cross trainer, treadmill and bike but need some help with the weights

Anybody got any ideas??

Carolyn
 
Well, there's the relatively obvious exercises that you can do with one of these machines: chest press, chest flys, lat pull down and leg extensions. A couple very valuable and less obvious exercises you can do with it are seated cable rows and cable deadlifts, using the low pulley at the bottom of the machine. Rows are a great upper back exercise, which makes them good for improving posture and preventing muscle imbalances from slouching at the desk and doing lots of chest presses with the machine. Deadlifts are a great posterior chain exercise, that will provide some of those same benefits from rowing, as well as giving you a great booty and wokring the backs of the thighs.

Here's a simple routine for you to do 2-3 non-consecutive days per week:

Legs: Superset leg extensions and cable deadlifts
Upper body 1: Superset chest press and lat pull downs
Upper body 2: Superset chest flys and seated rows

For each exercise, do a couple warm up sets with light weights, then get into work sets of one of the following: 2x15; 2x12; 3x10; or 3x8. The first numbers notes the amount of work sets, and the second number notes the armount of reps in each set. Obviously, the more reps you're targeting, the less weight you'll use in your work sets, and the less reps you're targeting, the more weight you'll use in your work sets. You might choose to go for high reps on one exercise in a superset and low reps on the other to save changing weights between exercises, but I'd try not to make a habit of that. Over time, aim to increase the weight you use in each rep range (eg if you do 2x15x30kg on an exercise one week, a couple weeks later you might be doing 2x15x35kg or even 2x15x40kg).
 
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