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So many commercial gyms out there are only investing in machine equipment. If you go to one of these gyms, this might be the perfect workout for you!
For this reason, they’ve adopted an old school mentality that suggests beginners should start on and stick to machine training.
We could debate that for days, but if all you have available to use is machines, you can still have a great workout.
The workout below is one route you could take. It targets all of your major muscle groups in a traditional 3 day push, pull, legs split.
When performing the exercises, you’ll want to utilize a weight that will fall into the 70-85% range of your 1 rep max.
In between each set, utilize a 45-90 second rest period. Rest periods can be highly individualized, so if you need more or less rest, do whatever best suits you.
If you would like to perform core exercises to target your abdominal muscles, I would recommend sticking to bodyweight exercises such as the plank variations, ab wheels, and hanging leg raises. Feel free to perform one of those exercise utilizing a similar rep/set scheme at the end of your workout.
Editor's Note: Make sure you’re doing all the right things you need to be doing to build lean muscle mass. For those looking for a more in-depth resource to teach them how to build muscle, we’ve created a FREE 5 day Muscle Building Email Course.
The course will teach you how your body builds muscle, how to utilize workout plans on our website to maximize muscle growth, how to eat to build muscle, how to supplement to build muscle and how to track your progress.
WORKOUT SUMMARY
- Main Goal
Build Muscle - Workout Type
Split - Training Level
Beginner - Program Duration6 weeks
- Days Per Week
3 - Time Per Workout30-45 minutes
- Equipment Required
Machines - Target GenderMale & Female
- Workout PDFDownload Workout
Workout Description
Some of the most popular commercial gyms these days are geared towards the beginner crowd.For this reason, they’ve adopted an old school mentality that suggests beginners should start on and stick to machine training.
We could debate that for days, but if all you have available to use is machines, you can still have a great workout.
The workout below is one route you could take. It targets all of your major muscle groups in a traditional 3 day push, pull, legs split.
When performing the exercises, you’ll want to utilize a weight that will fall into the 70-85% range of your 1 rep max.
In between each set, utilize a 45-90 second rest period. Rest periods can be highly individualized, so if you need more or less rest, do whatever best suits you.
If you would like to perform core exercises to target your abdominal muscles, I would recommend sticking to bodyweight exercises such as the plank variations, ab wheels, and hanging leg raises. Feel free to perform one of those exercise utilizing a similar rep/set scheme at the end of your workout.
Editor's Note: Make sure you’re doing all the right things you need to be doing to build lean muscle mass. For those looking for a more in-depth resource to teach them how to build muscle, we’ve created a FREE 5 day Muscle Building Email Course.
The course will teach you how your body builds muscle, how to utilize workout plans on our website to maximize muscle growth, how to eat to build muscle, how to supplement to build muscle and how to track your progress.
