SNAP Fitness: Machine-Based Workout
General
Beginner
None
Plan Details
The SNAP Fitness: Machine-Based Workout routine by JefitTeam is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is a full body, intermediate level, strength training program designed for SNAP Fitness gyms, a fitness franchise found across the country (ours is based on Cape Cod in beautiful Sandwich, MA). With that said, the 3-day workout routine would suffice for most commercial gyms with similar exercise equipment selection. Day 1: Total Volume = 33 sets, 12 exercises, 75-minute session. (keep in mind its full body routine). Day 2: Total Volume = 33 sets, 13 exercises, 78-minute session. Day 3: Total Volume = 28 sets, 8 exercises, 55-minute session. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
Machine Strength: Day 1
Est. 73 min
12 exercises
Machine Leg Extension
3 Sets x 12,10,8 Reps
Machine Seated Leg Curl
3 Sets x 12,10,8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10,8,6 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 12,10,8 Reps
Machine Fly
3 Sets x 12,10,8 Reps
Machine Reverse Fly
2 Sets x 8 Reps
Machine Deltoid Raise
2 Sets x 8 Reps
Machine Shoulder Press
2 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 10,8,6 Reps
Wed
Machine Strength: Day 2
Est. 76 min
13 exercises
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Barbell Hip Thrust
2 Sets x 8 Reps
Calf Press On Leg Press
2 Sets x 10 Reps
Machine Seated Calf Raise
2 Sets x 15 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Deltoid Raise
2 Sets x 8 Reps
Machine Shoulder Press
2 Sets x 8 Reps
Dumbbell Preacher Curl
3 Sets x 8 Reps
Machine Tricep Extension
2 Sets x 8 Reps
Fri
Machine Strength: Day 3
Est. 58 min
8 exercises
Machine Leg Extension
3 Sets x 10,8,6 Reps
Machine Seated Leg Curl
3 Sets x 10,8,6 Reps
Machine Leg Press
3 Sets x 10,8,6 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 10,8,6,4 Reps
Machine Bench Press
4 Sets x 10,8,6,4 Reps
Machine Shoulder Press
4 Sets x 10,8,6,4 Reps
Preacher Curl Machine
4 Sets x 10,8,6,4 Reps
