Cybex is a company that specializes in workout equipment. It produces weight resistance and cardio machines. For the novice weightlifter, a machine provides an exercise that is fairly simple and significantly reduces the risk of injury. Each Cybex machine targets a different muscle group and features a name of the exercise, a picture of what muscles are used and basic instructions on how to correctly perform the exercise.
About the Workout Plans
When starting a workout plan, one to two sets on each machine are recommended. You can always add another set the next week in the gym. When choosing a weight on each machine, pick the lowest weight you think you can do. You can easily add more weight, but attempting to use too much weight can result in an injury. Remember, always consult a doctor before starting a workout program; if you have any questions the staff at the gym will help you.
Chest & Triceps
This is an exercise plan for your chest and triceps. When you lift weights to target your chest you are likely to also hit your triceps and front shoulder muscles. There are six Cybex machines used for this workout. The machines you want to use are listed by name: Chest Press; Incline Press; Fly (depending on the Cybex model, this may be the same machine as the Rear Delt); Overhead Press; Modular Assist Dips (same machine as Modular Assist Chin-Up); Arm Extension (targets Triceps).
Back & Biceps
This is an exercise plan to target your back and biceps. When you lift weight to target your back muscles you are likely to hit your biceps and rear shoulder muscles. There are seven Cybex machines used for this workout. The machines you want to use are listed by name; Lateral Pulldown; Incline Pull; Row; Modular Assist Chinup (same machine as Modular Assist Dip); Rear Delt (depending on the Cybex model, this may be the same machine as the Fly); Lateral Raise (shoulders); Arm Curl.
This is an exercise plan to target your legs. Many Cybex leg machines target multiple muscle groups. There are seven exercises for this workout. For the leg curl, you can choose the seated or prone (lying on your stomach) machine. Both target the same primary muscles (hamstrings). There are seven Cybex machines used for this workout: Leg Press; Prone (or Seated) Leg Curl; Leg Extension; Standing Calf Raise; Hip Abduction (depending on the Cybex model, this may be the same machine as the Hip Adduction); Hip Adduction (depending on the Cybex model, this may be the same machine as the Hip Abduction); Glute.
Your core consists of your abdominal muscles, obliques and the lower back muscles. These few exercise can be done in addition to any other workout. There are three Cybex machines used for this workout. The machines you want to use are listed by name: Back Extension (lower back); Abdominal Crunch; Torso Rotation (obliques).
- uatp2/iStock/Getty Images