Machine-Only Beginner Workout

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3 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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
Day 2
Day 3

Workout A 7 exercises, 48 mins

Leg Press	3x10 reps	rest: 60s
Calf Press On Leg Press	3x14 reps	rest: 60s
Smith Machine Bench Press	3x10 reps	rest: 60s
Machine Shoulder Press	3x10 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Machine Triceps Extension	3x10 reps	rest: 60s
Ab Crunch Machine	3x12 reps	rest: 60s

Workout B 7 exercises, 49 mins

Leg Extensions	3x12 reps	rest: 60s
Standing Calf Raises	3x14 reps	rest: 60s
Machine Incline Chest Press	3x10 reps	rest: 60s
Wide Grip Lat Pulldown	3x10 reps	rest: 60s
Smith Machine Shoulder Press	3x10 reps	rest: 60s
Bicep Curl Machine	3x10 reps	rest: 60s
Cable Crunch	3x14 reps	rest: 60s

Workout C 8 exercises, 56 mins

Seated Leg Curl	3x12 reps	rest: 60s
Smith Machine Reverse Calf Raises	3x14 reps	rest: 60s
Machine Fly	3x10 reps	rest: 60s
Machine Assisted Pull Up	3x10 reps	rest: 60s
Smith Machine Shrug	3x10 reps	rest: 60s
Close Grip Cable Curl	3x10 reps	rest: 60s
Cable Triceps Pushdown	3x10 reps	rest: 60s
Cable Side Bends	3x12 reps	rest: 60s