Machine-Only Beginner Workout

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3 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is a machine-only beginner workout for those who are just starting to get into the gym, only have machine equipment or possibly for those who feel intimidated going into a gym.

Exercise machines are great for isolating the muscles and allowing the individual to use a weight that they feel comfortable with to achieve the results that they desire.

This routine is to be performed 3 days a week, as it is a beginner routine, and there are 3 separate whole body workouts that an individual can use on the days that they workout.

Each exercise chosen targets and isolates the muscle that is being performed to help build strength and achieve muscle growth or toning (depending on what the individual is trying to attain with their workout)

*** Notes :

Make sure that each machine is properly wiped down and cleaned before use, you never know what the person before you has or if they cleaned it before use.

Make sure that the weight is adjusted to what you would like to use or can perform to prevent any injuries from occurring.

Day 1
Day 2
Day 3

Workout A 7 exercises, 48 mins

Machine Leg Press	3x10 reps	rest: 60s
Calf Press On Leg Press	3x14 reps	rest: 60s
Smith Machine Bench Press	3x10 reps	rest: 60s
Machine Shoulder Press	3x10 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Machine Tricep Extension	3x10 reps	rest: 60s
Machine Ab Crunch	3x12 reps	rest: 60s

Workout B 7 exercises, 49 mins

Machine Leg Extension	3x12 reps	rest: 60s
Machine Calf Raise	3x14 reps	rest: 60s
Machine Incline Chest Press	3x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Smith Machine Shoulder Press	3x10 reps	rest: 60s
Preacher Curl Machine	3x10 reps	rest: 60s
Cable Kneeling Crunch	3x14 reps	rest: 60s

Workout C 8 exercises, 56 mins

Machine Seated Leg Curl	3x12 reps	rest: 60s
Smith Machine Reverse Calf Raise	3x14 reps	rest: 60s
Machine Fly	3x10 reps	rest: 60s
Machine Assisted Pull-Up	3x10 reps	rest: 60s
Smith Machine Shrug	3x10 reps	rest: 60s
Cable Bicep Curl (Close Grip)	3x10 reps	rest: 60s
Cable Shoulder Extension	3x10 reps	rest: 60s
Cable Side Bend	3x12 reps	rest: 60s