Machine Confidence B

Six machine and cable exercises for legs, back, shoulders and arms.

Duration

30–40 min

Level

Beginner

Equipment

Gym machines and cable station

Exercises

6

Targets: Quads, Back, Shoulders, Biceps, Triceps

Exercises

Leg Press
2 sets · 10-12 · 90s rest

Use a comfortable depth; avoid locking knees hard.

Swap: Goblet Squat

Lat Pulldown
2 sets · 10-12 · 90s rest

Lead with elbows and keep neck relaxed.

Swap: Machine Row

Machine Shoulder Press
2 sets · 8-12 · 90s rest

Use a comfortable grip and avoid arching your back.

Swap: Machine Chest Press

Leg Extension
2 sets · 12-15 · 75s rest

Align machine pivot with knee; lift smoothly.

Swap: Low Step-Up

Cable Biceps Curl
2 sets · 10-15 · 75s rest

Keep elbows still; avoid swinging.

Swap: Dumbbell Curl

Triceps Pushdown
2 sets · 10-15 · 75s rest

Keep upper arms by your sides.

Swap: Machine Triceps Extension

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.