Machine Leg Routine
General
Intermediate
Machine strength
Plan Details
The Machine Leg Routine routine by JefitTeam is a 2 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This 2-day leg routine focuses building strength in the lower body through machine-based equipment only. Other than a Reverse Hack Squat, the exercises offered are different for each of the training sessions. This is what the program outline looks like. Make sure all sets are heavy enough to just be able to complete the desired repetitions. Day 1: After a brief warm-up, you will move through 21 sets of different leg exercises. The repetition range is 8-12 and the workout time is about 45-minutes. Day 2: Following a brief warm-up, you will be asked to complete 16 sets of different leg exercises, again, on machine-based exercise equipment. The repetition range tfor this session is 6-12 and workout time should be about 40-minutes. Say Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Workout 1
Est. 46 min
8 exercises
Stationary Bike
1 Set
Jump Rope
1 Set
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Hack Squat
2 Sets x 12,10 Reps
Machine Hip Abduction
2 Sets x 8 Reps
Machine Hip Adduction
2 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Day 2
Workout 2
Est. 44 min
6 exercises
Rowing
1 Set
Jump Rope
1 Set
Machine Single-Leg Calf Press
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 10 Reps
Machine Single-Leg Extension
3 Sets x 10 Reps
Hack Squat (Reverse Position)
3 Sets x 12,10,8 Reps
