Machine Strength B

Supported machine lifts with hip thrust and calves.

Duration

50–65 min

Level

Intermediate

Equipment

Full gym

Exercises

6

Targets: Quads, Chest, Back, Glutes, Triceps, Calves

Exercises

Leg Press
3 sets · 5-8 · 150s rest

Keep hips down and knees tracking toes.

Swap: Goblet Squat

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

Keep shoulders on pad.

Swap: Dumbbell Bench Press

Seated Cable Row
3 sets · 10-12 · 90s rest

Avoid rocking your torso.

Swap: Machine Row

Machine Hip Thrust
2 sets · 10-15 · 120s rest

Set the belt securely; finish with glutes.

Swap: Glute Bridge

Machine Triceps Extension
2 sets · 10-15 · 60s rest

Keep elbows aligned with machine pivot.

Swap: Triceps Pushdown

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

Use a comfortable stretch and controlled rise.

Swap: Standing Calf 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.