machine based
General
Beginner
Machine strength
Plan Details
The machine based routine by hemi01 is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Workout 1
Est. 55 min
8 exercises
Machine Bench Press
1 Set
Dumbbell Fly (Stability Ball)
1 Set
Stability Ball Push-Up
1 Set
Dumbbell Pullover on Stability Ball
1 Set
Machine Inner Chest Press
1 Set
Cable Shoulder Extension
1 Set
Dumbbell Tricep Extension
1 Set
Bench Dip
1 Set
Tue
Workout 2
Est. 76 min
11 exercises
Machine Leg Extension
1 Set
Prisoner Squat
1 Set
Bodyweight Lunge
1 Set
Dumbbell Reverse Lunge
1 Set
Machine Single-Leg Extension
1 Set
Machine Single-Leg Curl
1 Set
Split Jump
1 Set
Stability Ball Hamstring Curl to Bridge
1 Set
Calf Stretch with Rope
1 Set
Single-Leg Calf Raise
1 Set
Band Calf Raise
1 Set
Wed
Workout 3
Est. 85 min
11 exercises
Dumbbell Alternating Hammer Curl
1 Set
Cable Bicep Curl (Close Grip)
1 Set
Dumbbell Hammer Curl (Cross Body)
1 Set
Cable Lat Pulldown (Wide Grip)
1 Set
Cable Front Lat Pulldown (Close Grip)
1 Set
Kettlebell Renegade Row
1 Set
Kettlebell Row
1 Set
Dumbbell Lateral Raise
1 Set
Dumbbell Shoulder Press
1 Set
Weight Plate Front Raise
5 Sets x 12 Reps
Cable Internal Rotation
5 Sets x 10 Reps
