← Back to the plan
Gym basics
General strength · Full gym · 30–40 minA friendly first (or five-hundredth) gym routine. Machines are perfect here — easy to learn, easy to load, and every bit as effective.
How to do it
2 sets of each exercise (3 on the Ideal plan), resting a minute or two between sets. Stop each set with 2–3 good reps left in you.
The exercises
1
Leg press
2–3 × 10–12
Feet shoulder-width; lower until the knees reach about 90°.
2
Chest press
2–3 × 8–12
Machine or bench — both work just as well.
3
Lat pulldown
2–3 × 10–12
Pull to the top of your chest, elbows down and back.
4
Seated rows
2–3 × 10–12
Chest tall; squeeze the shoulder blades together.
5
Shoulder press
2–3 × 8–10
Machine or dumbbells — press without arching your back.
6
Plank
2–3 × 30–45 sec
The finisher: straight line, steady breath.
Good to know
Write down your weights — beating last week by one rep or one small plate is all the progress you need.