Yamcha's Weight Training

While waiting for the Androids to appear, Yamcha shows us some training that might not be super effective for a Dragon Ball character, but is actually effective for us. It is especially effective if you are just looking to begin your fitness training. Yamcha is shown using a selectorized weight machine, but he ends up destroying it, because he is too strong. However, in the spirit of the attempt, this workout is based on weight lifting machines.

But it can still work for you!
(To be fair, not much works for Yamcha.)

Yamcha's Weight Training

1. Leg Press- 3 x 15 Reps
2. Chest Press- 3 x 15 Reps
3. Leg Extension- 3 x 15 Reps
4. Lat Pulldown- 3 x 15 Reps
5. Leg Curl- 3 x 15 Reps
6. Shoulder Press- 3 x 15 Reps
7. Leg Abduction- 3 x 15 Reps
8. Side Lateral Raises- 3 x 15 Reps
9. Leg Adduction- 3 x 15 Reps
10. Seated Row- 3 x 15 Reps
11. Machine Chest Fly- 3 x 15 Reps
12. Machine Rear Delt Fly- 3 x 15 Reps
13. Seated Machine Dips- 3 x 15 Reps
14. Machine Biceps Curl- 3 x 15 Reps
15. Triceps Extension- 3 x 15 Reps
16. Machine Ab Crunch- 3 x 15 Reps
17. Machine Back Extension- 3 x 15 Reps

Notes: 

• This is a lot of volume, so if you aren't used to this much volume, do only one set of each exercise and gradually build up to 3 sets. It should be two or three weeks before you add a set and two or three more before you add the third. 
• The 15th rep should be the last possible rep you can get. If you are doing more, the weight is too light. If you can't get 15, it's too heavy. 
• When you are able to lift a weight more than 15 times, it is time to increase the weight on the next workout. The same protocol exists when you are doing multiple sets as well. If you lift 45 pounds 16 times in your first set, in your second set, you can attempt 50 and see where that gets you. 
• On many of these exercises, you also have the option of doing single limb versions, in order to make sure that your dominant limb is not doing more of the work than your non-dominant leg. 
• You may use machines that utilize a set path for the exercise or cables for more freedom. It's entirely up to you. If you do not have access to a particular machine, you may just omit it from the workout. 

That's all for today! Until next time, good luck and train hard!