Lots of people hate on machines, but they can be a great way to build strength and muscular endurance when used correctly. This full body machine workout is designed for a traditional gym setting and is a good way to change up your routine from time to time.
Tips for getting the most out of a full body machine workout:
Use slow and controlled reps so that your muscles are under constant tension
Use a rep speed of 2 to 3 seconds up; and 2 to 3 seconds down.
Pause in the contracted position for 1 to 3 seconds before lowering the weight back down.
Never lock out your joints or rest at the bottom. This can strain the joints and creates a loss of tension in the target muscle group.
Rest as much as needed throughout the workout and make sure to drink plenty of water.
Warm-up and Mobility Work:
Neck, Arm, and Hip Circles 10 Reps in each direction
Air Squats 10 - 20 Reps
Planks - 3 Sets of 1 Minute
Glute Bridges - 3 Sets of 1 Minute
10-15 Minutes of Cardio (Optional)
Instructions: Complete each exercise and the prescribed number of reps before moving on to the next exercise. Try not to rest for more than a minute between each exercise. To increase calorie burn, try adding in a set of jumping jacks or mountain climbers between sets.
Chest Press – 3 Sets to Failure
Leg Press - 3 Sets to Failure
Overhead Press - 3 Sets to Failure
Lat Pull Down - 3 Sets of 10-12 Reps
Leg Curl - 3 Sets of 10-12 Reps
Leg Extension - 3 Sets of 10-12 Reps
Dips - 3 Sets of 5-10 Reps
Cable Bicep Curl - 3 Sets of 10-12 Reps
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