Machine-Only Custom Bowflex Workout
General
Beginner
Machine strength
Plan Details
The Machine-Only Custom Bowflex Workout routine by Macofo is a 8 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is a machine-only beginner workout for those who are just starting to get into the gym, only have machine equipment or possibly for those who feel intimidated going into a gym. Exercise machines are great for isolating the muscles and allowing the individual to use a weight that they feel comfortable with to achieve the results that they desire. This routine is to be performed 3 days a week, as it is a beginner routine, and there are 3 separate whole body workouts that an individual can use on the days that they workout. Each exercise chosen targets and isolates the muscle that is being performed to help build strength and achieve muscle growth or toning (depending on what the individual is trying to attain with their workout) *** Notes : Make sure that each machine is properly wiped down and cleaned before use, you never know what the person before you has or if they cleaned it before use. Make sure that the weight is adjusted to what you would like to use or can perform to prevent any injuries from occurring.
Routine detail
Day 1
A legs & arms 40m
Est. 57 min
10 exercises
Machine Leg Extension
3 Sets x 10 Reps
Cable Standing Leg Curl
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Pull Through
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 14 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Cable Rope Lat Pulldown
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Day 2
B core/wrist/arms 40m
Est. 60 min
10 exercises
Cable Single-Leg Knee Raise
3 Sets x 10 Reps
Machine Incline Chest Press
3 Sets x 10 Reps
Cable Wrist Curl (Reverse Grip)
3 Sets x 10 Reps
Cable Seated Curl
3 Sets x 10 Reps
Cable Behind the Back Wrist Curl
3 Sets x 10 Reps
Cable Pallof Press with Rotation
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Seated Crunch
3 Sets x 10 Reps
Cable Judo Flip
3 Sets x 10 Reps
Cable Crunch
3 Sets x 10 Reps
Day 3
C core legs 30m
Est. 56 min
10 exercises
Machine Leg Extension
3 Sets x 10 Reps
Cable Standing Leg Curl
3 Sets x 10 Reps
Cable Hip Abduction
3 Sets x 10 Reps
Cable Leg Kickback
3 Sets x 10 Reps
Cable Side Bend
3 Sets x 12 Reps
Cable Incline Pulldown (Supine)
3 Sets x 10 Reps
Cable Rope Lat Pulldown
3 Sets x 10 Reps
Cable One-Arm Side Bend
3 Sets x 10 Reps
Cable Judo Flip
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Day 4
D legs chest back 40m
Est. 60 min
9 exercises
Machine Leg Extension
3 Sets x 10 Reps
Cable Standing Leg Curl
3 Sets x 10 Reps
Cable Hip Abduction
3 Sets x 10 Reps
Cable Leg Kickback
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Cable Seated Shoulder Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Day 5
E arms shoulders 30m
Est. 67 min
11 exercises
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Incline Tricep Extension
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable One-Arm Lat Pulldown
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Hack Calf Raise
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Shrug
3 Sets x 10 Reps
Cable Pull Through
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Cable Seated Bicep Curl
3 Sets x 10 Reps
Day 6
F arms core 30m
Est. 73 min
11 exercises
Cable Seated Row
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Cable Wrist Curl
3 Sets x 10 Reps
Cable Wrist Curl (Reverse Grip)
3 Sets x 10 Reps
Cable Seated Rotation (Stability Ball)
3 Sets x 10 Reps
Cable One-Arm Rotational Row
3 Sets x 10 Reps
Cable Side Bend
3 Sets x 10 Reps
Cable Shoulder Press
3 Sets x 10 Reps
Cable Internal Rotation
3 Sets x 10 Reps
Cable V-Bar Row
3 Sets x 10 Reps
Cable Rotational Crunch (Kneeling)
3 Sets x 10 Reps
Day 7
fitness assessment
Est. 21 min
4 exercises
Push-Up
3 Sets x 10 Reps
Hundreds
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Day 8
cardio
Est. 3 min
1 exercise
Treadmill Running
1 Set
