Machine Confidence A

Five supported machine exercises for legs, chest, back and calves.

Duration

30–40 min

Level

Beginner

Equipment

Gym machines

Exercises

5

Targets: Quads, Chest, Back, Hamstrings, Calves

Exercises

Leg Press
2 sets · 10-12 · 90s rest

Control the descent; keep knees tracking with toes.

Swap: Box Squat

Machine Chest Press
2 sets · 10-12 · 90s rest

Adjust seat so handles sit near mid-chest.

Swap: Incline Push-Up

Machine Row
2 sets · 10-12 · 75s rest

Keep chest supported and pull elbows behind you.

Swap: Seated Cable Row

Seated Leg Curl
2 sets · 12-15 · 75s rest

Keep hips down and move without bouncing.

Swap: Lying Leg Curl

Machine Calf Raise
2 sets · 12-15 · 75s rest

Pause briefly at top and bottom.

Swap: Supported Standing Calf Raise

Start with 3-4 reps in reserve and use stable support as needed. General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms.