Machine-Based Strength Program

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4 DAYS - General Fitness - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is a 4-day strength training routine that requires the use of strength machines only. Each workout begins with a 10-minute warm-up on a different piece of cardio each session.

Day 1: includes 9-exercises and focuses on the upper body only. The workout session should take about 80-minutes to complete.

Day 2: offers 6 different exercises and focuses on the lower body. Following this, you will perform an ab circuit using 4 sets. The workout session should take you about 65-minutes to finish.

Day 3: targets the upper body again, includes 10 exercises and should take a little more than 85-minutes to complete. This workout session includes supersets when you work the rotator cuff.

Day 4: offers 4 different exercises and focuses on the lower body. Following this, you will perform an ab circuit using 4 sets, followed by one set of plank. The workout session should take you about 60-minutes to finish.

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Monday
Tuesday
Thursday
Friday

Workout 1: Upper Body 10 exercises, 1 hr 22 mins

Stationary Bike	0x0 reps • 10m	rest: 1s
Cable Lat Pulldown (Wide Grip)	3x12,10,8 reps	rest: 90s
Cable One-Arm Row	3x8 reps	rest: 60s
Smith Machine Bench Press	3x12,10,8 reps	rest: 90s
Machine Fly	3x8 reps	rest: 60s
Leverage Shoulder Press	3x10,8,6 reps	rest: 90s
Machine Reverse Fly	3x8 reps	rest: 60s
EZ Bar Preacher Curl (Close Grip)	3x12,10,8 reps	rest: 90s
Dip	3x10,8,8 reps	rest: 90s
Cable Bicep Curl	3x10,8,8 reps	rest: 60s

Workout 2: Lower Body & Core 10 exercises, 1 hr 6 mins

Step Machine	0x0 reps • 10m	rest: 1s
Machine Leg Press	4x12,10,8 reps	rest: 90s
Machine Seated Leg Curl	3x12,10,10 reps	rest: 75s
Machine Leg Extension	3x12,10,10 reps	rest: 75s
Machine Calf Raise	3x12 reps	rest: 60s
Machine Seated Calf Raise	3x15 reps	rest: 60s
Weighted Crunch	1x15 reps	rest: 30s
Weight Plate Rotation	1x15 reps	rest: 30s
Weighted Crunch	1x24 reps	rest: 60s
Weight Plate Rotation	1x24 reps	rest: 60s

Workout 3: Lower Body 12 exercises, 1 hr 26 mins

Rowing	0x0 reps • 10m	rest: 1s
Cable Seated Row	3x10 reps	rest: 60s
T Bar Row	3x10 reps	rest: 60s
Back Hyperextension	3x12,10,10 reps	rest: 60s
Leverage Incline Chest Press	3x10 reps	rest: 60s
Cable Mid Chest Crossover	3x10 reps	rest: 60s
Cable Internal Rotation	3x15,12,10 reps	rest: 15s
Cable External Rotation	3x15,12,10 reps	rest: 30s
Smith Machine Shoulder Press	3x10 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Cable Standing Curl	3x8 reps	rest: 60s
Cable Reverse Curl	3x12 reps	rest: 60s

Workout 4: Lower Body & Core 10 exercises, 1 hr 3 mins

Step Machine	0x0 reps • 600s	rest: 1s
Barbell Hip Thrust	3x12,10,8 reps	rest: 90s
Hack Squat (Reverse Position)	4x8 reps	rest: 120s
Machine Calf Raise	3x12 reps	rest: 60s
Machine Seated Calf Raise	3x15 reps	rest: 60s
Weighted Crunch	1x12 reps	rest: 30s
Weight Plate Rotation	1x12 reps	rest: 30s
Weighted Crunch	1x20 reps	rest: 60s
Weight Plate Rotation	1x20 reps	rest: 60s
Plank	1x8 reps • 75s	rest: 30s