Delta fitness

Full body program for beginners 1

By: ExorLive Content Publisher

https://exorlive.com/video/?culture=en-US&ex=122
1. Inclined seated leg press
Put your feet on the platform shoulder-width apart. Bend
your knees approx. 90 degrees. contract abdomen and
lower back and push until your legs are almost straight.
Return to the start position and repeat.
Reps: 6-12 , Sets: 2

https://exorlive.com/video/?culture=en-US&ex=57
2. Seated leg curl
Sit well back in the seat and support your upper body by
grasping the handles. Push down the pad with your
ankles, bending your knees fully. Slowly return to the
start position.
Reps: 6-12 , Sets: 2

https://exorlive.com/video/?culture=en-US&ex=85
3. Chest press, lying
Lie on your back, feet on the floor, holding dumbbells
with straight arms over your chest. Lower the dumbbells
in a slight curve towards the outer side of your shoulders
and push back upward quickly. Avoid swaying your lower
back.
Reps: 6-12 , Sets: 1

https://exorlive.com/video/?culture=en-US&ex=88
4. Cable lat pulldown
Grasp at a wide grip, lean slightly backward and look up,
inclining your head slightly. Push your chest forward and
pull the bar down to your chest. Slowly return to the start
position and repeat.
Reps: 6-12 , Sets: 1

ExorLive.com 8/9/2019 @ 1:35 PM Page 1 of 3 Show video

Delta fitness
Full body program for beginners 1
By: ExorLive Content Publisher

https://exorlive.com/video/?culture=en-US&ex=283
5. Seated dumbbell press 1
Sit with your back well supported, elbows bent and the
dumbbells at shoulder level. Stabilise your abdomen and
lower back and push upward until the dumbbells are
above your head with straight arms. Slowly return to the
start position and repeat.
Reps: 6-12 , Sets: 1

https://exorlive.com/video/?culture=en-US&ex=202
6. Standing biceps curl 3
Stand with the dumbbells hanging down by your sides.
Bend your elbows and lift the dumbbells all the way up
while rotating them outward. Slowly lower to the start
position and repeat.
Reps: 6-12 , Sets: 1

https://exorlive.com/video/?culture=en-US&ex=126
7. Inclined seated heel lift
Put your legs hip-width apart. Only the foremost part of
your feet should rest on the platform. Push until you stand
on your toes, then slowly return to the start position.
Reps: 10-15 , Sets: 2

https://exorlive.com/video/?culture=en-US&ex=16
8. Abdominal crunches 1
Lie on your back with your knees bent and your feet on
the floor. Raise your head and upper body, so that only
your lower back has contact with the mat. Lower back
down. Ensure a steady movement.
Reps: 15 , Sets: 2

ExorLive.com 8/9/2019 @ 1:35 PM Page 2 of 3 Show video

Delta fitness
Full body program for beginners 1
By: ExorLive Content Publisher

https://exorlive.com/video/?culture=en-US&ex=95
9. Hyperextensions 1
Lie with your legs straight, upper body hanging down
toward the floor. Contract your abdomen, bend your back
and raise your upper body in a gentle whip like
movement. In the final position, your body is straight and
you look straight ahead.
Reps: 15 , Sets: 2

ExorLive.com 8/9/2019 @ 1:35 PM Page 3 of 3 Show video