Full body workout

Full Body Machine Workout

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:

  1. Neck, Arm, and Hip Circles 10 Reps in each direction

  2. Air Squats 10 - 20 Reps

  3. Planks - 3 Sets of 1 Minute

  4. Glute Bridges - 3 Sets of 1 Minute

  5. 10-15 Minutes of Cardio (Optional)

Main Workout:

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.

  1. Chest Press – 3 Sets to Failure

  2. Leg Press - 3 Sets to Failure

  3. Overhead Press - 3 Sets to Failure

  4. Lat Pull Down - 3 Sets of 10-12 Reps

  5. Leg Curl - 3 Sets of 10-12 Reps

  6. Leg Extension - 3 Sets of 10-12 Reps

  7. Dips - 3 Sets of 5-10 Reps

  8. Cable Bicep Curl - 3 Sets of 10-12 Reps

Full Body Machine Workout


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