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2013/02/10, 10:06 PM
http://www.shape.com/fitness/workouts/one-machine-total-body-workout?page=9
That can be a helpful start. You also could write your own plan by looking at what muscle groups you would like to tone/develop. Then pick the exercises that work out those and split them up in two segments. I would chose for myself, Leg pulls/kicks, leg side pulls, abs and triceps on day one, break a day then do biceps, shoulders, and squats on day 3. Break a day and do something else like yoga or cycling. But thats what I would choose to write up for myself. Also you may want to do some band exercises for your deltoids and rotator cuffs before either workout and some chest/pectorals/lats on day one. This way you are working out your whole body but giving it a chance to rest those mucsles before doing secondary use of them on other routines. Doing all in one day after about 3 weeks and every 3 weeks is also good just to feel how you are progressing along with your conditioning. I would deffinately start light and do reps around 8 or 10 and 2 to three sets of those reps for each.
*Note - before exercise, walk briskly on treadmill/cycle for 3-5 min, then Stretch your muscles. Now you are ready to begin your workout with limber and warmed up muscles. After you work out treadmill/cycle fast for 2 minutes then back down the pace for 3 min and then stretch. It helps to keep you less sore and move the ATP rate higher for less damage to muscles. Hope that helps!
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