Strength Machine Program 2
General
Intermediate
None
Plan Details
The Strength Machine Program 2 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. This is phase two of the plan, meaning, it builds upon the first routine we previously developed. Each workout begins with a 5-minute cardio warm-up using different pieces of cardio each session. Day 1: includes 10-exercises and focuses on the upper body only. The workout session should take about 90-minutes to complete. Day 2: offers 8 different exercises and focuses only on the lower body and core. The workout session should take you about and hour to finish. Day 3: targets the upper body again, includes 11 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 Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
Workout 1: Upper Body
Est. 74 min
10 exercises
Stationary Bike
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 12,10,8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 12,10,8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Leverage Shoulder Press
3 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
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 & Core
Est. 61 min
8 exercises
Sat
Workout 3: Upper Body
Est. 75 min
11 exercises
