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Build My Fitness Plan- Duration
- 55 min
- Difficulty
- beginner
- Equipment
- cable machine, calf raise machine, chest press machine, hack squat machine, leg extension machine
- Muscle groups
- back, calves, chest, legs, upper-back
Exercises
1. Hack squat machine
3 sets · 12-15 reps
Keep back supported and knees tracking over feet.
2. Machine chest press
3 sets · 12-15 reps
Adjust seat and press handles without locking elbows hard.
3. Seated cable row
3 sets · 12-15 reps
Sit tall and pull handle toward your lower ribs.
4. Leg extension
3 sets · 12-15 reps
Extend knees smoothly without jerking the load.
5. Standing calf raise machine
3 sets · 12-15 reps
Rise steadily and lower heels through a comfortable range.
6. Cable face pull
3 sets · 12-15 reps
Pull toward eye level with elbows high and light resistance.
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