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The Best All Machine Workout

Build monster muscle with this six-move machine workout

Machine exercises for strength and muscle growth

THE WORKOUT

1A. CHEST PRESS
Sets: 3 Reps: 12, 10, 8 Rest: 60 sec.
Adjust the height of the seat so that the handles are in line with the middle of your chest. When you grasp the handles, your elbows should be bent nearly 90 degrees. Press the handles until your elbows are locked out. Keep tension on your muscles at the bottom of each rep.

1B. CHEST-SUPPORTED ROW
Sets: 3 Reps: 12, 10, 8 Rest: 60 sec.
Using a chest-supported row machine, row the weight to your belly, squeezing your shoulder blades together at the top of the movement.

2A. SHOULDER PRESS
Sets: 3 Reps: 12, 10, 8 Rest: 60 sec.
Adjust the seat of a shoulder press machine so that the handles are at shoulder level. If you have shoulder problems, and if your machine allows it, grasp the handles so your palms face each other. Otherwise, grasp them with palms facing forward as normal. Make sure your elbows track in a normal pressing path as you press the handles overhead.

2B. NEUTRAL GRIP PULLDOWN
Sets: 3 Reps: 15, 12, 10 Rest: 60 sec.
Attach a close-grip V-handle to the pulley of a lat-pulldown machine, or use two single-grip handles as shown. Grasp the handle so your palms face each other and set your legs under the pad. Pull the handle to your collarbone, driving your elbows down and back.

3. CALF RAISE ON LEG PRESS
Sets: 3 Reps: 25, 20, 15 Rest: 60 sec.
Set up in a leg press machine and place your feet at the bottom of the foot plate at shoulder width so that only the balls of your feet are on the plate. Remove the safeties and allow the weight to flex your ankles slowly until you feel a stretch in your calves. Extend your ankles to raise the weight back up.

The Best Full Gym Chest Workout >>>

4. LEG PRESS
Sets: 4 Reps: 25, 20, 15, 10 Rest: 120 sec.
Adjust the seat of the machine so that you can sit comfortably with your hips beneath your knees and your knees in line with your feet. Remove the safeties and lower your knees toward your chest until they’re bent 90 degrees and then press back up. Be careful not to go too low or you risk your lower back coming off the seat (which can cause injury).

 

Men's Fitness training director Sean Hyson, C.S.C.S., assembled a team of the best trainers in the world to create boredom-beating, plateau-busting routines that cover any amount of time you have to exercise and whatever tools you have available to do it. Programs cover every body part, every implement (barbells, dumbbells, bands, etc.), and cardio. There's a nutrition plan, too.

Pick up what Arnold Schwarzenegger called "a fantastic collection of workouts" at 101bestworkouts.com.

 

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