Strength with machines
Goal
Strength and muscle mass gain program to do in the machine's area of the gym. Perform 2-3 sets of 10-15 repetitions of each muscle group. Increase the weight progresively. Don't train arriving to the muscle failure but adjust the load to strive from the first movement. Don't forget to stretch the muscles at the end of the session.
Elliptical machine
Seated Leg Press
Seated Leg Curl
One leg lying leg curl
Seated machine leg extension
Standing hip extension machine
Seated hip adduction machine
MACHINE CALF RAISES
Back extensions
Pec Deck Machine
Straight-arm pulldowns
Cable high pull
Chest press
Seated row machine
Wide-bar pull down ( neutral grip)
ONE ARM BICEP CURL IN PREACHER BENCH
MACHINE CHEST EXERCISE
