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MSU Home :: Pre-Made Workouts

Total body and strength training workout

Perform 1-3 sets of each exercise during the session. If you are a beginner, stay within 1-2 sets and only work up to three sets when you are comfortable. Do 8-12 repetitions for each set. ALWAYS maintain good form and perform your repetitions to fatigue. Adjust weight according to your capabilities. If you have any medical conditions please seek physician approval prior to starting this workout program. Also, if you have questions just ask any fitness floor attendant.

 

Machine #                                      Description of Machine 

#1 or #22                         Seated leg Curl  

#14 or #11                       Rotary Chest  

#3                                     Overhead Press 

# 2                                    Leg Extension

#4                                     Lat Pulldown     

#18                                   Rotary Calf

#28 or #20                       Biceps Curl

#11                                   Tricep Extension

#7 or #26                          Abdominal Crunch (use machines or do regular crunches on blue mats)

 

 

upper body strength training workout

Perform 1-3 sets of each exercise during the session. If you are a beginner, stay within 1-2 sets and only work up to three sets when you are comfortable. Do 8-12 repetitions for each set. ALWAYS maintain good form and perform your repetitions to fatigue. Adjust weight according to your capabilities. If you have any medical conditions please seek physician approval prior to starting this workout program. Also, if you have questions just ask any fitness floor attendant.

 

Machine #                                          Description of Machine 

#14                                        Rotary Chest  

# 15                                       Seated Row

 #30 or #12                           Overhead Press  

 #28 or #20                           Bicep Curl

#11                                         Tricep Extension

#4                                           Lat Pulldown

#5                                           Lateral Raise   

 

Lower body strength training workout

Perform 1-3 sets of each exercise during the session. If you are a beginner, stay within 1-2 sets and only work up to three sets when you are comfortable. Do 8-12 repetitions for each set. ALWAYS maintain good form and perform your repetitions to fatigue. Adjust weight according to your capabilities. If you have any medical conditions please seek physician approval prior to starting this workout program. Also, if you have questions just ask any fitness floor attendant.

Machine #                                          Description of Machine

 #22 or #1                            Seated Leg Press

#3                                         Seated Leg Curl

#18                                       Rotary Calf or do standing calf raise

#19                                       Glute Press

#8                                         Hip Abduction/Adduction 

#26 or #7                             Abdominal Crunch (use machines or do regular crunches on clue mats)

 

CORE

Perform 2-3 sets of each exercise during the session. You should attempt to do 10-15 repetitions of each and perform your repetitions to fatigue. Adjust weight according to your capabilities. If you have any medical conditions please seek physician approval prior to starting this workout program. Also, if you have questions just ask any fitness floor attendant.

 

Machine #                           Description of Machine

# 13                                        Abdominal 

#6                                           Abdominal Rock

#7                                           Ab Crunch

#17                                         Rotary Torso

Decline Bench                     Decline Bench With Feet Holders 

 

 

 

 

 

Summer Hours
 
Facility
 
Natatorium
 
Monday-
Friday
6am-8pm
M/W/F
10am-2pm
4-7pm

Tu/Th
6-8:30am
10am-2pm
4-7pm
     
Saturday 9am-4pm 10am-2pm
     
Sunday 3-8pm 3-7pm


Outdoor Adventure office hours

Monday-Friday 10am-6pm


Bowling Lanes hours

Tuesday-Friday  4-8pm

Saturday & Sunday by appt

Student Staff
Training Week hours

 
Facility
Natatorium
Monday
Aug 10
6-9am &
5-8pm
CLOSED
Tuesday
Aug 11
6-9am CLOSED
Wednesday
Aug 12
5-8pm CLOSED
Thursday
Aug 13
6am-8pm
6-8:30am
10am-2pm
4-7pm
Friday
Aug 14
6am-8pm
10am-2pm
4-7pm
Saturday
Aug 15
9am-8pm 10am-2pm
Sunday
Aug 16
2-11pm 4-8pm

 Outdoor Adventure office hours

August 8-16:  CLOSED

 

Note: Open hours are reduced during all University breaks/holidays/events

 

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