Machines, Two Days
Six weeks for a first gym membership: two full-body days on the machines, one per muscle, then a second. The event gives every machine its next pin.
- Weeks
- 3 6 weeks · with a trainer
- Days a week
- 2
- Level
- Beginner
- Gear
- A gym with a leg press, chest press, row, shoulder press, lat pulldown, leg curl and extension, and a cable stack.
The sessions Two days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Full Body A
- Leg Press 3 × 10
- Machine Chest Press 3 × 10
- Machine Row 3 × 10
- Leg Curl 2 × 12
- Ab Crunch Machine 2 × 12
Feet in the middle of the leg press platform. Exhale as you push, inhale on the way back.
Day 2 Full Body B
- Leg Extension 3 × 12
- Machine Shoulder Press 3 × 10
- Lat Pulldown 3 × 10
- Machine Triceps Extension 2 × 12
- Machine Shrug 2 × 12
Pull the bar to the top of your chest on the pulldown, not behind the neck.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
What it trains
Lats · Quadriceps · Abdominals · Chest · Hamstrings · Shoulders · Traps · Triceps
Plans like this one
Get all 6 weeks free with a trainer.
Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.