Full Body Workout Using Selectorized Machines
Whether you’re a beginner or an experienced weight lifter, machine workout routines are a great alternative or addition to free weights and cables. Selectorized, or pin selector, machines are great for full-body workouts or targeting different muscle groups. Exercise machines like these help you keep proper form throughout every rep, whether you’re using the bicep curl or shoulder press machine.
If you’re looking to use more gym machines as part of your strength training routine, here’s a full-body workout to do during your next gym session. Start with light weight and increase it until you can complete four sets of eight to 12 repetitions and rest for 45-90 seconds between each set. If you’re short on time or want to increase the difficulty level, you can do supersets by completing two or three of the exercises back-to-back without rest.
Exercise 1: Leg Press
The leg press targets multiple muscles in the lower body and forces the quads, glutes, and hamstrings to work together simultaneously. Keep your lower back pressed against the pad and your feet flat on the platform to fully engage your muscles. This helps build muscle over time.
Exercise 2: Shoulder Press
The shoulder press strengthens your deltoid and pectoralis muscles in addition to your triceps. This exercise is a great way to build strength and sets the foundation for healthy shoulders when combined with rows and pull downs.
Exercise 3: Seated Hamstring Curl
Strong hamstrings can reduce lower back pain and improve knee health. Seated hamstring curls target the hamstrings by forcing the knee to flex from a bent hip position, which is more challenging because it requires the hamstring to flex from a longer, stretched position (versus simply standing). Make sure the knee joint is lined up with the machine’s pivot point.
Exercise 4: Lat Pull Down
The lat pull-down works both the lats and biceps, giving you a bigger bang for your buck than doing exercises that target those muscles separately. This exercise works the muscles in the backside of the body that are essential for good posture and keeping your overhead mobility intact.
Exercise 5: Chest Press
The chest press is a great exercise machine for beginners or those looking for an alternative to the bench press. The chest press machine is for the upper body. It allows you to work the same muscle groups with a similar motion but is safer and easier to use. Work your chest, triceps, and shoulders with the chest press.
Other Recommended Machines
This workout will target all major muscle groups, but other machine exercises will also allow you to get a good workout. A good alternative to lat pulldown machines is rowing machines. If you’re looking for leg muscle growth, you may also want to try the leg extension machine. This machine works all four of the muscles on the top of your thigh. These resistance machines also provide compound exercises because you are working multiple muscles.
While using gym machines for strength training is a great entry point, consider working with a certified personal trainer if you’d like to move beyond machines to gain strength and work different muscles. They can help you create a full-body routine using selectorized machines, free weights, and cables.
