Machine Strength A

Supported machine lifts in lower rep ranges.

Duration

50–65 min

Level

Intermediate

Equipment

Full gym

Exercises

5

Targets: Quads, Chest, Back, Hamstrings, Shoulders

Exercises

Leg Press
3 sets · 5-8 · 150s rest

Keep pelvis supported.

Swap: Hack Squat

Machine Chest Press
3 sets · 5-8 · 150s rest

Keep shoulders supported.

Swap: Dumbbell Bench Press

Machine Row
3 sets · 8-12 · 120s rest

Keep chest supported.

Swap: Seated Cable Row

Seated Leg Curl
2 sets · 10-15 · 75s rest

Control each return.

Swap: Lying Leg Curl

Machine Lateral Raise
2 sets · 12-20 · 60s rest

Raise smoothly without shrugging.

Swap: Cable Lateral Raise

General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms. General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms.