Machine Full Body A/B

Three full-body machine days a week across two different days. The next step after Machine Start.

Full Body A

• Leg Press – 3 × 10–12
• Leg Curl – 3 × 10–12
• Machine Chest Press – 3 × 10–12
• Lat Pulldown – 3 × 10–12
• Machine Shoulder Press – 3 × 10–12
• Machine Crunch – 3 × 12–15

Full Body B

• Leg Extension – 3 × 10–12
• Back Extension Machine – 3 × 10–12
• Chest-Supported Row – 3 × 10–12
• Pec Deck – 3 × 12–15
• Seated Calf Raise – 3 × 12–15
• Machine Crunch – 3 × 12–15

Full Body A

• Leg Press – 3 × 10–12
• Leg Curl – 3 × 10–12
• Machine Chest Press – 3 × 10–12
• Lat Pulldown – 3 × 10–12
• Machine Shoulder Press – 3 × 10–12
• Machine Crunch – 3 × 12–15

All programs