Hello everyone. I have decided to finally make an effort to lift weights 3-5 times a week in the limited gym in our apartment complex. My problem is that I am not sure what exercises would suit me best. Would someone help me put together some exercises using what I have available at my apartment complex gym? I had a Golds Gym membership but after pissing it away all year, wasting all that money, I am not getting another one until I can prove to myself I have the dedication needed to make use of it. Until then I will use what I have...

Nautilus Machines: seated bench press, seated miltary press, lat pull down, seated row machine, leg curl machine, leg extension machine, leg press machine, flat bench which is adjustable (slight decline all the way up to 90 degrees), dumbbell rack (2 lbs through 75 lbs). I am not looking to bulk up or anything, just promote weight loss and get into shape.

I currently do cardio 5-7 days a week in the AM (around 5:00 AM) and would like to toss in some weight lifting in the PM on some of those days.

What do you recommend for exercises given the equipment available? Sets? Weight? Days per week?

Thanks for the help.

Pug

Based on the equipment you have available, I would suggest a full body workout 2 to 3 times a week, but make sure it's on a day that you do no cardio. This is what I would recommend:

You want to use big muscles first, then go to small muscles. You also want to pick a weight for each exercise that by the 9th or 10th rep you are really struggling to lift it.

Bench press (3x10)
Lat pull down (3X10)
Leg press (3x10)
Seated row (3x10)
Military press (3x10)
Dumbell curls (3x10)
Crunches

This hits all the major muscle groups. Don't worry about leg curls or extensions. Leg press hits the major muscles just fine.

That's it. Do this 2-3 times a week, and each workout should take no more than about 35 minutes. I based this workout on your goals to not bulk, but to promote weight loss.