# revised workout ## Warm-up (5-10 minutes) - Rowing Machine: Easy pace - Damper Setting: 3–5 - Focus: Gradually increase stroke rate and intensity, prioritising fluid and controlled movements. ## Main Workout ### 1. Rowing Machine – Strength and Endurance - Sets: 4–5 (each set consists of 15–20 powerful strokes) - Active Recovery: 30–60 seconds of gentle, continuous rowing at a relaxed pace, focusing on steady breathing and allowing muscles to recover without fully resting. - Damper Setting: 5–8 - Focus: Legs, glutes, back (latissimus dorsi, rhomboids), biceps, cardiovascular and muscular endurance. - _Good Form Bullet Points_: - **Catch Position**: Shins vertical, arms extended, shoulders relaxed, core engaged. - **Drive Phase**: Initiate with a powerful leg push, then lean back slightly from the hips, and finally pull with the arms. - **Finish Position**: Legs extended, body slightly reclined (approximately 11 o'clock), handle at the sternum or lower ribs. - **Recovery Phase**: Extend arms first, then lean forward from the hips, and finally allow knees to bend as the seat slides forward. - **Breathing**: Exhale forcefully on the drive, inhale on the recovery. ### 2. Leg [[Press Machine]] - Sets: 3–4 - Repetitions: 10–15 - Suggested [[Starting Weight]]: 60–80 kg - Focus: Quadriceps, hamstrings, glutes; knees aligned with toes, avoiding full lock-out at the top. - _Good Form Bullet Points_: - **Foot Placement**: Place feet shoulder-width apart, mid-foot on the platform, ensuring heels are not lifting. - **Descent**: Lower the platform until your knees are at approximately 90 degrees, or slightly deeper if comfortable, ensuring your lower back remains pressed against the pad. - **Ascent**: Drive through your heels and mid-foot, extending your legs without locking your knees at the top. - **Core Engagement**: Keep your core engaged throughout the movement to stabilise your spine. - **Alternative: Hack Squat Machine** - _Reps/Sets_: 3 sets of 8-12 repetitions. - _Machine Settings_: Adjust the foot platform and shoulder pads for comfort and proper alignment. - _Good Form Bullet Points_: - **Foot Placement**: Position your feet shoulder-width apart on the platform, similar to a squat stance. - **Descent**: Lower your body by bending your knees and hips, maintaining contact between your back and the pad, until your thighs are parallel to the platform. - **Ascent**: Drive through your heels to push the platform back up, extending your legs without locking your knees. - **Control**: Perform the movement in a slow, controlled manner, avoiding bouncing at the bottom. ### 3. Chest [[Press Machine]] - Sets: 3–4 - Repetitions: 10–15 - Suggested [[Starting Weight]]: 20–30 kg - Focus: Chest (pectorals), shoulders (anterior deltoids), triceps; push handles away with controlled movements. - _Good Form Bullet Points_: - **Setup**: Adjust the seat height so that the handles are aligned with the middle of your chest when seated. - **Grip**: Use an overhand grip, slightly wider than shoulder-width, ensuring your wrists are straight. - **Press**: Push the handles forward, fully extending your arms without locking your elbows. - **Return**: Control the weight back slowly until you feel a stretch in your chest, maintaining tension. - **Shoulder Position**: Keep your shoulders down and back, avoiding any shrugging towards your ears. - **Alternative: Pec Deck Fly Machine** - _Reps/Sets_: 3 sets of 10-15 repetitions. - _Machine Settings_: Adjust the seat height so that your shoulders are aligned with [[the machine]]'s pivot point. Position your forearms against the pads with a slight bend in your elbows. - _Good Form Bullet Points_: - **Setup**: Ensure your back is firmly against the pad and your feet are flat on the floor. - **Movement**: Bring the handles together in front of your chest, focusing on squeezing your pectoral muscles. - **Control**: Slowly return the weight to the starting position, allowing for a full stretch across your chest. - **Shoulder Position**: Avoid shrugging your shoulders; keep them relaxed and down. ### 4. Lat Pulldown Machine - Sets: 3–4 - Repetitions: 10–15 - Suggested [[Starting Weight]]: 30–40 kg - Focus: Lats, biceps; pull bar towards upper chest, squeezing shoulder blades. - _Good Form Bullet Points_: - **Grip**: Use an overhand grip, wider than shoulder-width, on the bar. - **Pull**: Pull the bar down towards your upper chest, focusing on squeezing your shoulder blades together and driving your elbows down. - **Torso Position**: Maintain a slight lean back (approximately 10−20 degrees) throughout the movement. - **Return**: Control the bar back up slowly, allowing your lats to fully stretch without shrugging your shoulders towards your ears. - **Alternative: Assisted Pull-up Machine** - _Reps/Sets_: 3 sets of 6-12 repetitions (adjust assistance weight to achieve this range). - _Machine Settings_: Select the assistance weight that allows you to perform the desired repetitions with good form. - _Good Form Bullet Points_: - **Grip**: Use an overhand grip, slightly wider than shoulder-width. - **Pull**: Pull yourself up until your chin clears the bar, focusing on engaging your lats and squeezing your shoulder blades. - **Descent**: Control your descent fully, extending your arms without losing tension in your back muscles. - **Core Engagement**: Keep your core tight to prevent excessive swinging. ### Optional Additional Intervals (Cardio Rowing) - Alternate between 1 minute of high-intensity rowing (emphasising a strong leg drive and controlled pull) and 1 minute of gentle rowing recovery. - Perform 4–6 of these intervals after completing the main rowing sets to enhance cardiovascular conditioning. - _Focus_: High-intensity cardiovascular conditioning for calorie expenditure. - _Good Form Bullet Points_: - **Consistency**: Maintain consistent, powerful strokes, focusing on the sequence of legs, body, arms. - **Effort**: Push your intensity during the work intervals, aiming for a challenging but sustainable pace. - **Breathing**: Maintain deep, rhythmic breathing to support oxygen delivery. - **Cadence**: Aim for a higher stroke rate during intervals compared to your strength rowing. ## Cool-down (15-20 minutes) - Rowing Machine: Very light, relaxed pace - Damper Setting: 2–4 - Focus: Gradually lower heart rate to aid recovery. ## Stretching - Target muscles: Legs, back, chest, shoulders, arms - Gentle stretches to promote recovery and flexibility. ## Important Considerations - **Form over Weight**: Always prioritise correct form over heavy weights; reduce weight if form deteriorates. - **Body Awareness**: Stop immediately if experiencing sharp pain. - **Progression**: Gradually increase weights or repetitions; add 2.5–5 kg increments when comfortably completing sets. - **Frequency**: Perform 2–3 sessions weekly, ensuring adequate recovery time. - **Hydration and Nutrition**: Stay hydrated and ensure sufficient protein intake (e.g., lean meats, fish, eggs, dairy, legumes) for optimal recovery and muscle growth. # Extended Rowing-Based Full Body Workout Plan ## Warm-up (5-10 minutes) - Rowing Machine: Easy pace - Damper Setting: 3–5 - Focus: Gradually increase stroke rate and intensity, prioritising fluid and controlled movements. ## Main Workout ### 1. Rowing Machine – Extended Strength and Endurance - Sets: 4–5 (each set consists of 15–20 powerful strokes) - Active Recovery: 30–60 seconds of gentle, continuous rowing at a relaxed pace, focusing on steady breathing and allowing muscles to recover without fully resting. - Damper Setting: 5–8 - Optional Additional Intervals (performed separately after the sets above): - Alternate between 1 minute of high-intensity rowing (emphasising a strong leg drive and controlled pull) and 1 minute of gentle rowing recovery. - Perform 4–6 of these intervals after completing the main rowing sets to enhance cardiovascular conditioning. - Focus: Legs, glutes, back (latissimus dorsi, rhomboids), biceps, cardiovascular and muscular endurance. ### 2. Leg [[Press Machine]] - Sets: 3–4 - Repetitions: 10–15 - Suggested [[Starting Weight]]: 60–80 kg 70 - Focus: Quadriceps, hamstrings, glutes; knees aligned with toes, avoiding full lock-out at the top. ### 3. Chest [[Press Machine]] - Sets: 3–4 - Repetitions: 10–15 - Suggested [[Starting Weight]]: 20–30 kg - Focus: Chest (pectorals), shoulders (anterior deltoids), triceps; push handles away with controlled movements. ### 4. Lat Pulldown Machine - Sets: 3–4 - Repetitions: 10–15 - Suggested [[Starting Weight]]: 30–40 kg - Focus: Lats, biceps; pull bar towards upper chest, squeezing shoulder blades. ## Cool-down (15-20 minutes) - Rowing Machine: Very light, relaxed pace - Damper Setting: 2–4 - Focus: Gradually lower heart rate to aid recovery. ## Stretching - Target muscles: Legs, back, chest, shoulders, arms - Gentle stretches to promote recovery and flexibility. ## Important Considerations - Form over Weight: Always prioritise correct form over heavy weights; reduce weight if form deteriorates. - Body Awareness: Stop immediately if experiencing sharp pain. - Progression: Gradually increase weights or repetitions; add 2.5–5 kg increments when comfortably completing sets. - Frequency: Perform 2–3 sessions weekly, ensuring adequate recovery time. - Hydration and Nutrition: Stay hydrated and ensure sufficient protein intake (e.g., lean meats, fish, eggs, dairy, legumes) for optimal recovery and muscle growth. # Full Workouts for Consecutive Training Days ## Overview This plan is designed for irregular schedules where you may have 3-4 consecutive training days followed by 5-6 days off. Each workout is substantial (60-75 minutes) while allowing for muscle recovery through varied emphasis and intensity. ## General Guidelines - **Sets**: 3-4 sets for main exercises, 3 sets for accessories - **Reps**: 10-15 repetitions per set - **Rest**: 60-90 seconds between sets for strength exercises, 30-60 seconds for accessories - **Weight Selection**: Choose a weight where the last 2-3 reps feel challenging but still doable - **Progression**: Add 2.5-5 kg when you can complete all sets with 3+ reps in reserve - **Form Priority**: Always prioritize proper form over heavier weight --- ## Day 1: Rowing-Centered Full Body **Total Time: ~60-75 minutes** ### Warm-up (5-10 minutes) - **Rowing Machine**: Easy pace, damper setting 3-4 - Focus on smooth, controlled movements - Gradually increase stroke rate from 18 to 22 strokes per minute ### Main Workout #### Rowing Strength Intervals - **Sets**: 4 - **Work**: 10-15 powerful strokes at high intensity - **Recovery**: 60 seconds of light, continuous rowing between sets - **Damper Setting**: 5-7 - **Focus**: Drive hard with legs, engage core, strong pull with back and arms - **Rest**: 2-3 minutes after completing all 4 sets #### Chest [[Press Machine]] - **Sets**: 3-4 - **Reps**: 10-15 - **[[Starting Weight]]**: 20-30 kg - **Focus**: Control the push, feel chest muscles working - **Breathing**: Exhale on push, inhale on return - **Rest**: 60-90 seconds between sets #### Lat Pulldown Machine - **Sets**: 3-4 - **Reps**: 10-15 - **[[Starting Weight]]**: 30-40 kg - **Focus**: Pull bar to upper chest, squeeze shoulder blades together - **Avoid**: Leaning back excessively or using momentum - **Rest**: 60-90 seconds between sets #### Leg [[Press Machine]] - **Sets**: 3-4 - **Reps**: 10-15 - **Starting Weight**: 60-80 kg (including sled weight) - **Focus**: Full range of motion, knees track in line with toes - **Avoid**: Locking knees at top or letting knees cave inward - **Rest**: 90 seconds between sets ### Cool-down (10-15 minutes) - **Rowing Machine**: Very light pace, damper setting 2-3 - **Focus**: Gradual heart rate reduction, relaxed breathing - **Stretching**: 5 minutes focusing on legs, back, chest, and shoulders --- ## Day 2: Machine Circuit Focus **Total Time: ~60-70 minutes** ### Warm-up (5-10 minutes) - **Rowing Machine**: Easy pace, damper setting 3-4 - Build up intensity gradually over the warm-up period ### Main Workout #### Circuit Training (3-4 rounds) **Instructions**: Move from one exercise to the next with minimal rest (30-45 seconds). Rest 2-3 minutes between complete rounds. **Round Structure:** 1. **Leg Press**: 12-15 reps - Weight: 10-15 kg lighter than Day 1 - Focus: Controlled tempo, emphasis on muscle endurance 2. **Chest Press**: 12-15 reps - Weight: 5-10 kg lighter than Day 1 - Focus: Smooth, continuous motion 3. **Lat Pulldown**: 12-15 reps - Weight: 5-10 kg lighter than Day 1 - Focus: Full range of motion, controlled return 4. **Rowing Machine**: 2 minutes moderate intensity - Damper Setting: 4-5 - Stroke Rate: 20-24 strokes per minute - Focus: Consistent pace, good form #### Overhead Press Machine - **Sets**: 3 - **Reps**: 10-15 - **Starting Weight**: 15-25 kg - **Focus**: Press straight up, avoid arching back excessively - **Rest**: 60-90 seconds between sets #### Bicep Curl Machine - **Sets**: 3 - **Reps**: 10-15 - **Starting Weight**: 15-25 kg - **Focus**: Controlled curl, squeeze at the top - **Avoid**: Swinging or using momentum - **Rest**: 60 seconds between sets ### Cool-down (10-15 minutes) - **Rowing Machine**: Light pace for 10 minutes - **Stretching**: Focus on arms, shoulders, and upper back --- ## Day 3: Rowing Endurance + Strength **Total Time: ~65-75 minutes** ### Warm-up (5-10 minutes) - **Rowing Machine**: Gradual build-up, damper setting 3-4 - Prepare for longer rowing session ### Main Workout #### Rowing Endurance Block - **Duration**: 20-30 minutes continuous - **Damper Setting**: 4-5 - **Stroke Rate**: 20-22 strokes per minute - **Intensity**: Conversational pace (you should be able to talk) - **Focus**: Consistent rhythm, maintain good form throughout - **Heart Rate**: Aim for 60-70% of maximum (if you have a monitor) #### Rest Period - **Duration**: 5-10 minutes - Light walking, hydration, prepare for strength work #### Chest Press Machine - **Sets**: 3-4 - **Reps**: 10-15 - **Weight**: Same as Day 1 or slightly heavier if feeling strong - **Focus**: Since you're pre-fatigued from rowing, concentrate on form - **Rest**: 90 seconds between sets #### Lat Pulldown Machine - **Sets**: 3-4 - **Reps**: 10-15 - **Weight**: Same as Day 1 or adjust based on fatigue level - **Focus**: Your back may be pre-fatigued from rowing, so prioritize control - **Rest**: 90 seconds between sets #### Triceps Extension Machine - **Sets**: 3 - **Reps**: 10-15 - **Starting Weight**: 15-25 kg - **Focus**: Isolate triceps, avoid using shoulders - **Rest**: 60 seconds between sets ### Cool-down (5-10 minutes) - **Rowing Machine**: Very easy pace - **Stretching**: Extended stretching session focusing on all worked muscles --- ## Day 4: Active Recovery + Targeted Work **Total Time: ~60-70 minutes** *Use this day if you have a 4th consecutive training day available* ### Warm-up (5-10 minutes) - **Rowing Machine**: Very easy pace, focus on mobility and movement quality ### Main Workout #### Leg Press (Slow and Controlled) - **Sets**: 4 - **Reps**: 10-15 - **Weight**: 10-20 kg lighter than previous days - **Tempo**: 3 seconds down, 1 second pause, 2 seconds up - **Focus**: Perfect form, muscle control, mind-muscle connection - **Rest**: 90 seconds between sets #### Overhead Press Machine - **Sets**: 3-4 - **Reps**: 10-15 - **Weight**: Same as Day 2 or slightly heavier - **Focus**: Full range of motion, shoulder stability - **Rest**: 60-90 seconds between sets #### Light Rowing Intervals - **Sets**: 5 intervals - **Work**: 3 minutes at moderate intensity - **Rest**: 1 minute easy rowing between intervals - **Damper Setting**: 3-4 - **Focus**: Technique refinement, not high intensity #### Choice Exercise Pick one machine that you feel needs extra work or that you particularly enjoy: - **Options**: Bicep Curl, Triceps Extension, additional Chest Press, or Lat Pull # revised for back pain | | | | | | ---------------------- | --------------------------- | ------------------- | --------------------- | | Warm-up (8 min) | Elliptical very easy | — | Maintain tall posture | | | Cat-Cow + Hip Circles | 2 × 10 | Slow, pain-free | | Strength A | Leg Press | 3 × 12 @ ≈ 60 kg | No lumbar rounding | | | Chest Press Machine | 3 × 12 @ ≈ 20 kg | Scapulae back | | | Chest-Supported Row | 3 × 12 @ light-mod. | Pad at sternum | | Strength B | Lat Pulldown (neutral grip) | 3 × 12 @ ≈ 30 kg | Avoid jerking | | | Single-leg Glute Bridge | 3 × 15/leg | Body-weight | | | Side Plank | 3 × 30 s/side | Keep hips stacked | | Cardio Finish (10 min) | Elliptical or Incline Walk | Continuous, RPE 4-5 | Stop if pain ↑ | | Cool-down | 10 min walk home | — | Counts as cool-down |# revised for back pain | | | | | | ---------------------- | --------------------------- | ------------------- | --------------------- | | Warm-up (8 min) | Elliptical very easy | — | Maintain tall posture | | | Cat-Cow + Hip Circles | 2 × 10 | Slow, pain-free | | Strength A | Leg Press | 3 × 12 @ ≈ 60 kg | No lumbar rounding | | | Chest Press Machine | 3 × 12 @ ≈ 20 kg | Scapulae back | | | Chest-Supported Row | 3 × 12 @ light-mod. | Pad at sternum | | Strength B | Lat Pulldown (neutral grip) | 3 × 12 @ ≈ 30 kg | Avoid jerking | | | Single-leg Glute Bridge | 3 × 15/leg | Body-weight | | | Side Plank | 3 × 30 s/side | Keep hips stacked | | Cardio Finish (10 min) | Elliptical or Incline Walk | Continuous, RPE 4-5 | Stop if pain ↑ | | Cool-down | 10 min walk home | — | Counts as cool-down |