Machine-Based Strength Program
General
Advanced
None
Plan Details
The Machine-Based Strength Program routine by JefitTeam is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
This is a 4-day strength training routine that requires the use of strength machines only. Each workout begins with a 10-minute warm-up on a different piece of cardio each session. Day 1: includes 9-exercises and focuses on the upper body only. The workout session should take about 80-minutes to complete. Day 2: offers 6 different exercises and focuses on the lower body. Following this, you will perform an ab circuit using 4 sets. The workout session should take you about 65-minutes to finish. Day 3: targets the upper body again, includes 10 exercises and should take a little more than 85-minutes to complete. This workout session includes supersets when you work the rotator cuff. Day 4: offers 4 different exercises and focuses on the lower body. Following this, you will perform an ab circuit using 4 sets, followed by one set of plank. The workout session should take you about 60-minutes to finish. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
Workout 1: Upper Body
Est. 82 min
10 exercises
Stationary Bike
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 12,10,8 Reps
Cable One-Arm Row
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 12,10,8 Reps
Machine Fly
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 12,10,8 Reps
Dip
3 Sets x 10,8,8 Reps
Cable Bicep Curl
3 Sets x 10,8,8 Reps
Tue
Workout 2: Lower Body & Core
Est. 66 min
10 exercises
Step Machine
1 Set
Machine Leg Press
4 Sets x 12,10,8,8 Reps
Machine Seated Leg Curl
3 Sets x 12,10,10 Reps
Machine Leg Extension
3 Sets x 12,10,10 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Weighted Crunch
1 Set x 15 Reps
Weight Plate Rotation
1 Set x 15 Reps
Weighted Crunch
1 Set x 24 Reps
Weight Plate Rotation
1 Set x 24 Reps
Thu
Workout 3: Lower Body
Est. 87 min
12 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 12,10,10 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 15,12,10 Reps
Cable External Rotation
3 Sets x 15,12,10 Reps
Smith Machine Shoulder Press
3 Sets x 10 Reps
Dip
3 Sets x 8 Reps
Cable Standing Curl
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 12 Reps
Fri
Workout 4: Lower Body & Core
Est. 63 min
10 exercises
Step Machine
1 Set
Barbell Hip Thrust
3 Sets x 12,10,8 Reps
Hack Squat (Reverse Position)
4 Sets x 8 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Weighted Crunch
1 Set x 12 Reps
Weight Plate Rotation
1 Set x 12 Reps
Weighted Crunch
1 Set x 20 Reps
Weight Plate Rotation
1 Set x 20 Reps
Plank
1 Set
