Introduction to Machine Weight Training

Ideally performed in a Health Club environment where much of this equipment is readily available. But you can substitute some of these exercises with similar home gym equipment as needed.

Preferably done in straight sets with progressive resistance. Example: Do your first set of Leg Presses with 40 lbs. for 15 reps. Rest for 1 minute. Perform second set with 50 lbs. for 15 reps. Rest for 1 minute. Then finish with a third set with 60 lbs. for 12 reps. 

Leg Press - Horizontal
Leg Press - Horizontal
Set
Goal
1
10-15
2
10-15
3
10-15
Muscles: Glutes, Quadriceps
Seated Row
Seated Row
Set
Goal
1
10-15
2
10-15
3
10-15
Muscles: Upper Back
Seated Chest Press
Seated Chest Press
Set
Goal
1
10-15
2
10-15
3
10-15
Muscles: Chest
Leg Curl - Seated
Leg Curl - Seated
Set
Goal
1
10-15
2
10-15
3
10-15
Muscles: Hamstrings
Preacher Curl - Machine
Preacher Curl - Machine
Set
Goal
1
10-15
2
10-15
3
10-15
Muscles: Biceps
Triceps Pushdown
Triceps Pushdown
Set
Goal
1
10-15
2
10-15
3
10-15
Muscles: Triceps