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Machine
General
Beginner
Body
Plan Details
The Machine routine by jamesmitchell7190 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Lower Body Workout Day
Est. 39 min
6 exercises
Dumbbell Squat
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Jump Squat
3 Sets x 12 Reps
Bodyweight Side Lunge
3 Sets x 12 Reps
Flutter Kick
3 Sets x 12 Reps
Glute Kickback (Kneeling)
3 Sets x 12 Reps
Wed
Upper Body Workout Day
Est. 35 min
6 exercises
Bench Dip
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Fri
Abs & Core Workout Day
Est. 37 min
7 exercises
Air Bike
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Leg Pull-In
3 Sets x 12 Reps
Oblique Crunch
3 Sets x 12 Reps
Jackknife Sit-Up
3 Sets x 12 Reps
Alternating Heel Touch
3 Sets x 12 Reps
Plank
3 Sets
Any
Machine 1
Est. 45 min
9 exercises
Machine Bench Press
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
