Fitness equipment at the Y?

I am 16 and I just signed up at my local YMCA. I was wondering what kind of equipment I should use if I want to work my triceps, biceps, abs, calves, thighs, and shoulders. Also, the number of repetitions and how frequently I should go. Thanks.

Public Comments

  1. Ask them at the Y they no,,,,,,,,,
  2. The machines marked triceps, biceps, abs, calves, thighs, and shoulders. But for moe specifics, ask the gym attendants.
  3. you should work you whole body as a whole in order to prevent muscular imbalances. The best workouts are ones that use several muscles at the same time. THese are the bench press, shoulder press, cable/ t-bar rows, chin/pull ups, deadlift, and Squats, and leg press.. Reps don't matter, as long as you force the muscles to progressively lift heavier weights Or do more reps. I'd stick with 6-12 reps though. try to do 1-2 more reps each week OR add about 5 more lbs. workout 3 days per week. Chest, tri,shldrs. together, then biceps,back, abs. finally legs. Don't overtrain or muscles won't recover/grow. One hour max. Be careful so you don't injure yourself. learn the proper technique, and use a spotter if you can. Try these out if they work for you. Deadlift and Sqauts are advanced lifts so be careful.
  4. Eat nourishing food with plenty of fresh fruits and vegetables being part of it. Chew each morsel at least 32 times. This will activate signal to the brain as soon as u have had enough. Besides this change in eating style, take regular light exercises and brisk walks every day. U will be able to gain/shed all extra weight gracefully and in a reasonable time span. No food or drink in between the food and not more than three meals a day, unless u r diabetic.
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