# Gym Routine - Virgin Active Citta Studi
## Overview
| | |
| ------------- | ------------------------------------ |
| **Gym** | Virgin Active Citta Studi, Milan |
| **Schedule** | 3-4x per week |
| **Structure** | Alternating cardio and strength days |
| **Goals** | General fitness, fat loss |
### Back Precautions
History of herniated disc (2021, required surgery). Current status is good but exercises caution:
- Avoid heavy spinal loading (deadlifts, barbell squats, good mornings)
- Avoid spinal flexion under load
- Machine-based leg work preferred over free weights
- All exercises below are back-safe (spine supported or no spinal load)
---
## Cardio Day
**Duration:** 45 minutes
**Machine:** Elliptical
Low-impact cardio that avoids the jarring motion of running.
---
## Strength Day
### Warm-Up
| Exercise | Duration | Notes |
|----------|----------|-------|
| Rowing machine | 10 min | Full-body warm-up, moderate pace |
---
### Main Workout
| Exercise | Sets x Reps | Weight | Muscles | Status |
|----------|-------------|--------|---------|--------|
| Chest press | 4 x 12 | 40kg | Chest, shoulders, triceps | Current |
| Lat pulldown | 4 x 12 | 40kg | Back, biceps | Current |
| Leg press | 4 x 12 | 80kg | Quads, glutes, hamstrings | Current |
| Seated leg curl | 3 x 12 | 25-30kg | Hamstrings | **NEW** |
| Shoulder press | 3 x 12 | 20-25kg | Deltoids, triceps | **NEW** |
---
### Exercise Videos
#### Chest Press
#### Lat Pulldown
#### Leg Press
#### Seated Leg Curl (NEW)
#### Shoulder Press (NEW)
---
## Backup Machines
When primary machines are busy, use these alternatives:
| Primary | Backup | Same Muscles |
|---------|--------|--------------|
| Chest press | Pec fly machine | Chest (isolation) |
| Lat pulldown | Seated cable row | Back, biceps |
| Leg press | Hack squat | Quads, glutes |
| Seated leg curl | Prone (lying) leg curl | Hamstrings |
### Backup Exercise Videos
#### Pec Fly Machine
#### Seated Cable Row
#### Hack Squat
---
## Form Tips
### Chest Press
- Seat height: handles at nipple line
- Keep shoulder blades squeezed against pad
- Don't lock elbows at top
- Control the weight down slowly
### Lat Pulldown
- Pull to upper chest, not behind neck
- Initiate with shoulder blades, not arms
- Keep torso upright, minimal lean
- Don't let shoulders shrug up at top
### Leg Press
- Feet shoulder-width on platform
- Lower until knees at 90°
- Push through heels
- Don't lock knees at top
- Keep lower back pressed into pad
### Seated Leg Curl (NEW)
- Pad sits just above ankles
- Keep feet flexed throughout
- Curl heels toward glutes, squeeze at bottom
- Control the return - don't let weight drop
- Start light: 25-30kg
### Shoulder Press (NEW)
- Adjust seat so handles at shoulder height
- Keep back against pad throughout
- Press up, don't lock elbows
- Lower slowly with control
- Start conservative: 20-25kg (shoulders fatigue fast)
### Rowing Machine (Warm-Up)
- Damper setting: 3-5
- Sequence: legs push first, then lean back, then pull arms
- Recovery: arms away, body forward, then bend knees
- Keep back straight, don't hunch
---
## Progression Notes
**When to increase weight:**
- When you can complete all sets with good form
- When the last 2 reps of each set feel manageable
- Increase by smallest increment available (usually 2.5-5kg)
**Progression strategy:**
- Master form before adding weight
- For new exercises (leg curl, shoulder press): spend 4-6 weeks at starting weight
- If form breaks down, reduce weight immediately
**Signs you're ready to progress:**
- Last rep of last set feels like you could do 2-3 more
- Recovery between sets feels quick
- No muscle soreness lasting beyond 48 hours
---
## Weekly Schedule Example
| Day | Session |
|-----|---------|
| Monday | Strength |
| Tuesday | Rest |
| Wednesday | Cardio |
| Thursday | Rest |
| Friday | Strength |
| Saturday | Cardio |
| Sunday | Rest |