Gym Machine Workout


Intermediate Level of Difficulty (45 minute workout) (by Ben)

This is a beginner workout that uses a variety of different machines to target all of the major muscle groups. This workout is best suited for beginner fitness levels, people that are new to exercise and those just getting started on a new fitness program.

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Exercise

Perform the reps/sets or each exercise in this group one after another. Rest for the specified time period between sets and exercises.

Picture of a male doing Single Arm Cable Row Exercise

Single Arm Cable Row

The single arm cable squat row is a beginner full body exercise. This is a great multi-joint compound exercise that targets the quads, glutes, back and arms.

Do 15 reps on each side then rest for 30 seconds - Do this twice before moving on.
LEARN EXERCISE
Picture of a male doing Cable Chest Fly Exercise

Cable Chest Fly

The cable chest fly is a beginner upper body exercise. This exercise targets the chest and anterior deltoids.

Do 15 reps then rest for 30 seconds - Do this twice before moving on.
LEARN EXERCISE
Picture of a male doing Single Arm Bicep Curl Exercise

Single Arm Bicep Curl

This upper body exercise uses the cable machine to isolate and strengthen the bicep muscle.

Do 15 reps on each side then rest for 30 seconds - Do this twice before moving on.
LEARN EXERCISE
Picture of a male doing Cable Woodchop Exercise

Cable Woodchop

The cable woodchop is an excellent core exercise that also engages muscles in the back, shoulders and legs. This exercise can be done by beginners or advanced athletes and would be a great addition to any program.

Do 15 reps on each side then rest for 30 seconds - Do this twice before moving on.
LEARN EXERCISE
Picture of a female doing Rear Glute Extension Exercise

Rear Glute Extension

The rear leg extension is a beginner lower body exercise. This exercise targets the glutes and hamstrings.

Do 15 reps on each side then rest for 30 seconds - Do this twice before moving on.
LEARN EXERCISE
Picture of a male doing Overhead Cable Tricep Extension Exercise

Overhead Cable Tricep Extension

The overhead cable tricep extension is a beginner upper body exercise. This exercise isolates the triceps and is great for increasing lean muscle mass.

Do 15 reps then rest for 30 seconds - Do this twice before moving on.
LEARN EXERCISE
Picture of a male doing Single Arm Seated Row Exercise

Single Arm Seated Row

The one arm seated row is a beginner back exercise. This exercise targets the mid and upper back.

Do 15 reps on each side then rest for 30 seconds - Do this twice before moving on.
LEARN EXERCISE
Picture of a female doing Seated Lat Pull Down Exercise

Seated Lat Pull Down

The seated lat pull down is an isolation exercise that trains the muscles in the mid back.

Do 15 reps then rest for 30 seconds - Do this twice before moving on.
LEARN EXERCISE
Picture of a male doing Single Arm Cable Press Exercise

Single Arm Cable Press

This is an intermediate exercise that uses the cable machine to train the core and chest.

Do 15 reps on each side then rest for 30 seconds - Do this twice before moving on.
LEARN EXERCISE
Picture of a male doing Straight Arm Pull Down Exercise

Straight Arm Pull Down

The straght arm pull down is a beginner back exercise. This exercise is suitable for all fitness levels and really isolates the lats.

Do 15 reps then rest for 30 seconds - Do this twice before moving on.
LEARN EXERCISE
Picture of a male doing Single Arm Cable Tricep Extension Exercise

Single Arm Cable Tricep Extension

The single arm tricep extension is a beginner upper body exercise. This isolation exercise strengthens and tones the triceps.

Do 15 reps on each side then rest for 30 seconds - Do this twice before moving on.
LEARN EXERCISE
Picture of a male doing Cable Trunk Twist Exercise

Cable Trunk Twist

The cable trunk twist is an intermediate core exercise. This exercise isolates the trunk and really works the obliques.

Do 15 reps on each side then rest for 30 seconds - Do this twice before moving on.
LEARN EXERCISE