Machine Start

The easiest place to start: seven machines that train the whole body together. Twice a week.

Full Body

• Leg Press – 3 × 10–15
• Leg Curl – 2 × 12–15
• Machine Chest Press – 3 × 10–15
• Lat Pulldown – 3 × 10–15
• Chest-Supported Row – 2 × 12–15
• Machine Shoulder Press – 2 × 12–15
• Machine Crunch – 2 × 12–15

Full Body

• Leg Press – 3 × 10–15
• Leg Curl – 2 × 12–15
• Machine Chest Press – 3 × 10–15
• Lat Pulldown – 3 × 10–15
• Chest-Supported Row – 2 × 12–15
• Machine Shoulder Press – 2 × 12–15
• Machine Crunch – 2 × 12–15

All programs