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Machine-Only Beginner Workout Modified
General
Beginner
Machine strength
Plan Details
The Machine-Only Beginner Workout Modified routine is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is a machine-only beginner workout for those who are just starting to get into the gym, only have machine equipment or possibly for those who feel intimidated going into a gym. Exercise machines are great for isolating the muscles and allowing the individual to use a weight that they feel comfortable with to achieve the results that they desire. This routine is to be performed 3 days a week, as it is a beginner routine, and there are 3 separate whole body workouts that an individual can use on the days that they workout. Each exercise chosen targets and isolates the muscle that is being performed to help build strength and achieve muscle growth or toning (depending on what the individual is trying to attain with their workout) *** Notes : Make sure that each machine is properly wiped down and cleaned before use, you never know what the person before you has or if they cleaned it before use. Make sure that the weight is adjusted to what you would like to use or can perform to prevent any injuries from occurring.
Routine detail
Day 1
Workout A
Est. 106 min
17 exercises
Treadmill Running
1 Set
Elliptical Training
1 Set
Cable Seated Row
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Squat
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Day 2
cardio
Est. 160 min
3 exercises
Treadmill Running
1 Set
Elliptical Training
1 Set
Stationary Bike
1 Set
Day 3
Workout B
Est. 126 min
20 exercises
Treadmill Running
1 Set
Elliptical Training
1 Set
Machine Bench Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Pulldown Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 10 Reps
Dumbbell See Saw Press
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Cable Hip Abduction
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Day 4
cardio
Est. 221 min
4 exercises
Elliptical Training
1 Set
Stationary Bike
1 Set
Treadmill Running
1 Set
Mountain Biking
1 Set
Day 5
Workout C
Est. 119 min
19 exercises
Treadmill Running
1 Set
Elliptical Training
1 Set
Cable Seated Row
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Alternating Reverse Curl
3 Sets x 10 Reps
EZ Bar Preacher Curl (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Smith Machine Reverse Calf Raise
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Seated Wrist Curl
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
