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Basic Machine Routine
General
Beginner
Machine strength
Plan Details
The Basic Machine Routine routine by JasonBaumgarth is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
Arms and Chest
Est. 63 min
9 exercises
Preacher Curl Machine
3 Sets x 10 Reps
Machine Tricep Extension
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Smith Machine Bench Press
3 Sets x 10 Reps
Machine Assisted Dip
3 Sets x 10 Reps
Cable Deltoid Raise
3 Sets x 10 Reps
Any
Abs
Est. 57 min
8 exercises
Parallel Bar Hip Raise
3 Sets x 10 Reps
Cable Upward Chop
3 Sets x 10 Reps
Cable Side Bend
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Cable Reverse Wood Chop
3 Sets x 10 Reps
Cable Crunch
3 Sets x 10 Reps
Barbell Ab Rollout
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Any
Legs and Back
Est. 69 min
10 exercises
Machine Leg Press
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Smith Machine Reverse Calf Raise
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Smith Machine Squat
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Cable Leg Kickback
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
