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Full Body Workout: Machine (V2)
ELITE
Bulking
Beginner
Machine strength
Plan Details
The Full Body Workout: Machine (V2) routine by JefitTeam is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
This is a unique and challenging machine-based strength training program. In the 1st and 3rd workout sessions, you get traditional sets/repetitions. In between, you will be asked to perform an interval based-workout where all your sets are 35-seconds and you'll need to complete as many controlled, repetitions as possible in that time. Make sure your interval timer is "on". Day 1 - 13 exercises, 95-minutes, supersets included. Day 2 - 13 exercises, 63-minutes, interval based and also offers a few supersets. Day 3 - 13 exercises, 137 minutes, supersets - following an easy warm-up (1x12) you will be required to perform 4x5 for each exercise. This is your highest volume day of the week. Repeat for 5,6,7 following a rest day (day 4). Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Workout 1
Est. 80 min
13 exercises
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Cable Pull Through
3 Sets x 10 Reps
Machine Vertical Row (Close Grip)
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Calf Machine Shoulder Shrug
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Day 2
Workout 2
Est. 59 min
13 exercises
Day 3
Workout 3
Est. 105 min
13 exercises
Day 4
Rest Day
Est. 0 min
0 exercises
Day 5
Workout 4
Est. 83 min
13 exercises
Day 6
Workout 6
Est. 59 min
13 exercises
Day 7
Workout 7
Est. 105 min
13 exercises
