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Nautilus Resistance Training Circuit

Abdominal & Lower Back

Leg Extension & Seated Leg Curl

Hip Adductor & Hip Abductor

Lateral Raise & 50° Chest/Shoulder

Double Chest Press & Super Pullover

Multi Biceps & Multi Triceps

 

Introduction To Circuit Resistance Training

General procedures to be followed on all machines where the "normal" (positive-negative) movements are performed
Make sure that the rotational axis of the cam of all rotary exercises is in-line with the joint axis of the body part that is being moved.
Position your body in a straightly aligned manner.
Avoid twisting or shifting your weight during the movement.
Maintain a loose, comfortable grip.
Avoid squeezing the handgrips tightly as this results in elevated blood pressure.
Lift the resistance (called positive work) to the count of two...pause... lower the resistance (called negative work) slowly and smoothly while counting to four.
Use as much range of motion as possible on each machine to develop full-range strength and flexibility.
Breathe normally. Do not hold your breath while training
Perform each exercise for 8 to 12 repetitions: Begin with a weight that allows you to complete 8 repetitions. Stay with that weight until you can perform 12 strict repetitions. On the following workout, increase the weight by approximately 5% which should result in your inability to perform more repetitions than the minimum guideline dictates. Try to progress in repetitions and/or resistance in each successive workout.
Move quickly from machine to machine. The longer the rest between machines, the less effective the cardiovascular conditioning.
Try to do the exercises in the order that they are numbered on your workout sheet; however, any time the machine you are to do next is being used, go to another exercise and then return to the machine that was in use.
Include a maximum of 12 exercises, 4 to 6 for the lower body and 6 to 8 for the upper body.
Exercise the larger muscle groups first and proceed down to the smaller muscle groups. Example: core, thighs, hips back, chest, shoulders, and arms.
Finish your entire workout in 20 to 30 minutes.
Rest a minimum of 48 hours and not more than 96 hours between successive workouts.

 

Lower Body (Abdominal & Lower Back)

Here are the Abdominal and Lower Back

The Abdominal machine is designed to work the Rectus Abdominis muscles, shown in red in the diagram.
  1. Sit in the machine, your body positioned so that the swivel pads are in front of your chest. Set the seat at a height where the axis of rotation of the movement arm is at your navel.
  2. Adjust the swivel pads to a comfortable position and place your feet under the bottom roller pads, interlacing your fingers in front of your navel.
  3. Contract your abdominal muscles, shortening the distance between the bottom of your ribs and the top of your pelvic girdle. The machine's movement arm will travel only about a third of its maximum distance.
  4. Pause in the forward position, then return to the starting position, allowing the weight stack to barely touch, then repeat
The Low(er) Back machine is designed to work the Erector Spinae and Quadratus Lumborum muscles, shown in red in the diagram.
  1. Enter the machine by straddling the seat, putting your thighs beneath the lower roller pads and your back against the upper roller pad.
  2. Sit on the actual seat instead of between the seat and the seat back. Get the top of the seat back as close to your belt line as possible.
  3. Place your feet flat on the platform or on the steps with your knees bent. Take note of your feet position and place them in the same spot at every workout.
  4. Fasten the seat belt tightly and roll the thigh pads into position to stabilize the lower body. Interlace your fingers in front of the waist.
  5. Extend your torso backward slowly. Continue until your torso and thighs are in a straight line with each other.
  6. Pause in the extended position then return slowly to the starting position allowing the weight stack to barely touch, then repeat.

 

Lower Body (Leg Extension & Seated Leg Curl)

Here are the Leg Extension and Seated Leg Curl machines at the club.

The Leg Extension machine is designed to work the Quadriceps Femoris muscles, shown in red in the diagram.
  1. Sit on the seat of the machine.
  2. Lean forward and place your shins behind the roller pad.
  3. Make sure your knees are aligned with the axis of rotation of the machine's movement arm. Smaller individuals may need a pad behind them to remain in firm contact with the back support.
  4. Place a small pad behind your head if you find any discomfort in the neck area. Fasten the seat belt.
  5. Push the movement arm forward and upward. Be sure to reach full knee extension. Grasp the handles for stability during the last 45 degrees of extension.
  6. Pause at full extension and evenly release your hands.
  7. Lower the movement arm until the weight stack barely touches, then repeat.
The Seated Leg Curl machine is designed to work the Hamstring muscles, shown in red in the diagram.

 

Lower Body (Hip Adduction & Hip Abduction)

Here are the Hip Adduction and Hip Abduction machines.

The Hip Adduction machine is designed to work the Hip adductor group of muscles, shown in red in the diagram.
  1. Adjust the lever on the right side of the machine to the appropriate range of movement to provide a moderate stretch.
  2. Sit in the machine, placing your legs on the movement arms one leg at a time. The inner thigh should be firmly against the resistance pads. Keep your shoulders against the seat back. Place a small pad behind your head for comfort, if necessary. Fasten the seat belt.
  3. Pull your knees and thighs smoothly together. Keep your feet relaxed and pull with your thighs, not lower legs.
  4. Pause in the knees-together position, then return slowly to the stretched position and repeat
The Hip Abduction machine is designed to work the Gluteus Medius, Spinae Erector and Tensor Fascia Lata muscles, shown in red in the diagram.
  1. Sit in the machine, placing your legs on the movement arms. Fasten the seat belt. Keep head and shoulders against the seat back. use a small pad behind your neck for comfort, if needed.
  2. Spread your knees and thighs as wide as possible. Push against the thigh pad, not against the pad near your ankles.
  3. Pause, then return to the knees-together position and repeat.

 

Upper Body (Lateral Raise & 50° Chest/Shoulder)

Here are the Lateral Raise & 50° Chest/Shoulder machines .

The Lateral Raise machine is designed to work the Deltoids and Trapezius muscles, shown in red in the diagram.
  1. Set the seat at a height where the shoulder joints are in line with the axes of the cams. Fasten the seat belt. Pull your elbow slightly to the rear of your torso, inside the movement arm pads. Grasp the handles lightly.
  2. Pressing against the movement arm pads, raise your arms a little above horizontal while simultaneously holding your shoulders down.
  3. Pause, then return to the starting position and repeat.
The 50° Chest/Shoulder machine is designed to work the Pectoralis Major, Pectoralis Minor, Deltiods, Coraco Brachiallis, Biceps Brachil muscles, shown in red in the diagram.

 

Upper Body (Double Chest Press & Super Pullover)

Here is the Double Chest Press machine. 

The Double Chest Press machine is designed to work the Triceps, Deltoids, Pectoralis Major, Pectoralis Minor, and Coraco Brachialis muscles, shown in red in the diagram.
Instructions are not yet available.
The Super Pullover machine is designed to work the Latissimus Dorsi, Teres Major, Pectoralis Major, Pectoralis Minor, Abdominals and Triceps muscles, shown in red in the diagram.
  1. Adjust the seat so that your shoulders are aligned with the axes of rotation of the movement arm.
  2. Fasten the seat belt and press the foot lever to move the elbow pads forward.
  3. Place your arms on the elbow pads of the movement arm, and put your hands against the curved portion of the crossbar. Keep your hands open.
  4. Remove your feet from the pedal and rotate slowly your elbows up and back.
  5. Stretch moderately by allowing your elbows to go as far back as is comfortable.
  6. Rotate your elbows until the bar touches your midsection.
  7. Pause. Keep your neck muscles relaxed throughout each repetition. look straight ahead or slightly downward, but keep your head basically motionless.
  8. Return slowly to the stretched position and repeat.
  9. Exit the machine by pressing the foot pedal to support the resistance while you remove your elbows from the pads. Lower the resistance with your legs

 

Upper Body (Multi Biceps & Multi Triceps)

Here are the Multi Biceps & Multi Triceps machines.

The Multi Biceps machine is designed to work the Biceps Brachil and Brachialis muscles, shown in red in the diagram.
  1. Sit on the seat of the machine and put your elbows on the padded support in front of you, but do not yet grasp the handles of the movement arm. The seat should be at a height that places your elbows slightly lower then your shoulders. Stand to adjust accordingly.
  2. From a standing position straddling the seat of the machine, lean over the elbow support and grasp the handles of the movement arms. Pull the movement arms upward, put your elbows on the pad aligned with the axes of rotation. Be seated.
  3. Put your feet flat on the floor and keep your legs relaxed throughout the exercise.
  4. Try to cup your hands around the handles instead of grasping them tightly. Keep your wrist rigid throughout the exercise.
  5. Lower the resistance until your arms are straight. Be sure to not hunch your shoulders.
  6. Curl both arms simultaneously as far as possible. Pause, then lower the resistance with both arms until they are straight and repeat.
  7. To exit the machine, maintain grasp of the movement arms and stand. Lower the resistance back into its resting position and release the handles.
The Multi Triceps machine is designed to work the Triceps muscles, shown in red in the diagram.
  1. Push the movement arms forward to give yourself room to sit in the machine.
  2. The seat should be at a level where your elbows are slightly higher than your shoulders when your upper arms are resting on the padded support immediately in front of your torso.
  3. Position your elbows on the axes of rotation of the machine's movement arms.
  4. Place the sides of your hands against the movement arm pads. Stabilize your feet on the floor and keep your legs relaxed throughout the exercise.
  5. Move into a moderately stretched position, in which your hands are approximately across from your ears. Extend both arms simultaneously until your elbows are straight. As you approach full extension, neither hunch your shoulders nor bend your wrists forward in an effort to extend your arms farther. Repeat.
  6. Exit the machine by pushing the movement arms forward. Hold them steady while standing to exit the machine. Lower the movement arms back into their resting positions

 

 

 

 

 

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Last modified: February 21, 2008