Machine Workouts

Workout 1: Full Body with Lower Body Emphasis

Laying leg sled with feet and toes out x10-20

Laying leg curls x10-20

Wide grip pulldowns or assisted wide pull ups x 8-12

Seated leg press x10-20

Incline press x 8-12

Seated leg curls x10-15

Seated shoulder press x8-12

Hip abduction machine (outer thigh) x 10-25

Seated rows x 10-12

Leg extensions x8-15

Workout 2: Full Body with Upper Body Emphasis

Seated chest press x8-12

Pec deck x8-12

Laying leg sled with feet shoulder width x10-20

Reverser grip pull-downs or assisted chin ups x8-12

Seated rear delts (reverse pec deck) x8-12

Seated leg press x10-20

Shoulder press x 8-12

Tricep pushdowns x 8-15

Laying leg curls x10-20

Side deltoid raises x 8-12

Cable curls x 8-12