Gym Machines Functional Strength — Progressive Volume 14

A 45-minute beginner strength workout using gym machines. Includes a brief warm-up and controlled rest between sets. Choose resistance that allows good techniqu

Duration

45 min

Difficulty

beginner

Equipment

cable machine, chest press machine, lat pulldown machine, leg curl machine, leg press machine, shoulder press machine

Muscle groups

back, chest, core, hamstrings, legs, shoulders

Exercises

1. 1. Leg press

   3 sets · 10-12 reps

   Keep lower back supported and avoid locking knees forcefully.

2. 2. Machine chest press

   3 sets · 10-12 reps

   Adjust seat and press handles without locking elbows hard.

3. 3. Lat pulldown

   3 sets · 10-12 reps

   Pull bar toward upper chest without swinging your torso.

4. 4. Seated leg curl

   3 sets · 10-12 reps

   Curl with hips stable and lower the weight slowly.

5. 5. Machine shoulder press

   3 sets · 10-12 reps

   Set seat height and press in a pain-free range.

6. 6. Cable pallof press

   3 sets · 10-12 reps

   Press handle forward and resist torso rotation.