Strength Machine Program
General
Intermediate
Machine strength
Plan Details
The Strength Machine Program routine by JefitTeam is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is a 3-day strength training routine that requires the use of strength machines only. Each workout begins with a 5-minute warm-up on a different piece of cardio each session. Day 1: includes 14-exercises and focuses on the upper body only. The workout session should take about 90-minutes to complete. Day 2: offers 6 different exercises and focuses only on the lower body. The workout session should take you about and hour to finish. Day 3: targets the upper body again, includes 13 exercises and should take a little more than 90-minutes to complete. This workout session includes supersets when you work the rotator cuff. Stay Strong, MICHAEL WOOD, CSCS Jefit Team
Routine detail
Mon
Workout 1: Upper Body
Est. 45 min
14 exercises
Stationary Bike
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 10,8,6 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable One-Arm Row
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 10,8,6 Reps
Machine Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Leverage Shoulder Press
3 Sets x 10,8,6 Reps
Machine Reverse Fly
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Wed
Workout 2: Lower Body
Est. 22 min
6 exercises
Step Machine
1 Set
Machine Leg Press
4 Sets x 12,10,8,8 Reps
Machine Seated Leg Curl
4 Sets x 12,10,8,6 Reps
Machine Leg Extension
4 Sets x 12,10,8,6 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Sat
Workout 3: Lower Body
Est. 38 min
13 exercises
Rowing
1 Set
Cable Seated Row
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 12,10,8 Reps
Leverage Incline Chest Press
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Cable Internal Rotation
3 Sets x 15,12,12 Reps
Cable External Rotation
3 Sets x 15,12,12 Reps
Smith Machine Shoulder Press
6 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Standing Curl
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 12,10,8 Reps
