3 Day Routine Machines Only

DOWNLOADS/VIEWS: 382/8147

RATING: 75 (FROM 12 JEFIT MEMBERS)

2 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

I am a 60 something female, not yet comfortable with free-weights. Running 3 days a week with Runkeeper, gym 3 days a week which includes 30 minutes treadmill walking. Goal is to lose weight and firm up.

Tuesday
Thursday
Saturday

Chest,Triceps, Abs 8 exercises, 1 hr 15 mins

Treadmill Running	0x0 reps	rest: 30s
Machine Bench Press	3x15 reps	rest: 30s
Machine Fly	3x15 reps	rest: 30s
Cable Tricep Pushdown (V-Bar)	3x15 reps	rest: 30s
Machine Tricep Extension	3x15 reps	rest: 30s
Machine Assisted Dip	3x15 reps	rest: 30s
Machine Seated Tricep Dip	3x15 reps	rest: 30s
Machine Ab Crunch	3x15 reps	rest: 30s

Legs, Abs 8 exercises, 1 hr 13 mins

Treadmill Running	0x0 reps	rest: 30s
Machine Leg Extension	3x15 reps	rest: 30s
Machine Leg Press	3x15 reps	rest: 30s
Machine Seated Leg Curl	3x15 reps	rest: 30s
Machine Hip Abduction	3x15 reps	rest: 30s
Machine Hip Adduction	3x15 reps	rest: 30s
Machine Calf Raise	3x15 reps	rest: 30s
Machine Ab Crunch	3x15 reps	rest: 30s

Back, Biceps, Abs 8 exercises, 1 hr 15 mins

Treadmill Running	0x0 reps	rest: 30s
Machine Ab Crunch	3x15 reps	rest: 30s
Machine Back Extension	3x15 reps	rest: 30s
Machine Lat Pulldown	3x15 reps	rest: 30s
Machine Seated Row	3x15 reps	rest: 30s
Preacher Curl Machine	3x15 reps	rest: 30s
Cable Standing Curl	3x15 reps	rest: 30s
Machine Ab Crunch	3x15 reps	rest: 30s