Machine-Only Beginner Workout

Workout Name : Machine-Only Beginner Workout

Shared By : JefitTeam VIP

Information

Frequency : 3 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 6339 / 236722

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Description

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.

Day 1 Workout A
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Leg Press Leg Press 60 sec 10 3 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 60 sec 14 3 Progress Chart

Chest

Smith Machine Bench Press Smith Machine Bench Press 60 sec 10 3 Progress Chart

Shoulders

Machine Shoulder Press Machine Shoulder Press 60 sec 10 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 60 sec 10 3 Progress Chart

Triceps

Machine Triceps Extension Machine Triceps Extension 60 sec 10 3 Progress Chart

Abs

Ab Crunch Machine Ab Crunch Machine 60 sec 12 3 Progress Chart
Day 2 Workout B
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Leg Extensions Leg Extensions 60 sec 12 3 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 60 sec 14 3 Progress Chart

Chest

Machine Incline Chest Press Machine Incline Chest Press 60 sec 10 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 10 3 Progress Chart

Shoulders

Smith Machine Shoulder Press Smith Machine Shoulder Press 60 sec 10 3 Progress Chart

Biceps

Bicep Curl Machine Bicep Curl Machine 60 sec 10 3 Progress Chart

Abs

Cable Crunch Cable Crunch 60 sec 14 3 Progress Chart
Day 3 Workout C
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Seated Leg Curl Seated Leg Curl 60 sec 12 3 Progress Chart

Lower Legs

Smith Machine Reverse Calf Raises Smith Machine Reverse Calf Raises 60 sec 14 3 Progress Chart

Chest

Machine Fly Machine Fly 60 sec 10 3 Progress Chart

Back

Machine Assisted Pull Up Machine Assisted Pull Up 60 sec 10 3 Progress Chart

Shoulders

Smith Machine Shrug Smith Machine Shrug 60 sec 10 3 Progress Chart

Biceps

Close Grip Cable Curl Close Grip Cable Curl 60 sec 10 3 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 60 sec 10 3 Progress Chart

Abs

Cable Side Bends Cable Side Bends 60 sec 12 3 Progress Chart