This machine workout b has 6 exercises and 15 sets in all. It's part of the 2-day machines-only routine example. It works the same way for men and women, and every exercise lists a dumbbell or machine swap if you'd rather use one.
Workout Routine Examples
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Machine Workout B Example
An example machine workout b for the whole body on machines, with different exercises from workout A, with sets, reps, rest and target RIR for every exercise.
| Exercise | Sets | Reps | Rest | RIR |
|---|---|---|---|---|
| Hack squatQuads, glutesSwap: Leg press | 3 | 10 to 12 | 2 min | 2 to 3 |
| Chest-supported row machineUpper back, lats, bicepsSwap: Seated cable row | 3 | 10 to 12 | 1.5 to 2 min | 2 to 3 |
| Pec deckChestSwap: Cable fly | 3 | 10 to 15 | 1.5 min | 1 to 2 |
| Leg extensionQuadsSwap: Sissy squat | 2 | 12 to 15 | 1 min | 1 to 2 |
| Leg curlHamstringsSwap: Nordic curl or Swiss ball curl | 2 | 10 to 12 | 1.5 min | 1 to 2 |
| Machine lateral raiseSide shouldersSwap: Cable lateral raise | 2 | 12 to 15 | 1 min | 1 to 2 |
RIR means reps in reserve: how many more good reps you could have done when you stopped the set. See What does RIR mean in lifting? We based the rest times on How long to rest between sets.
This is an example of what a workout can look like, not a prescription or medical advice. Start with weights you can lift with good form, and if you have an injury or a health condition, check with your doctor first.
Want to track this workout?
In Somatics, you can save any workout as a template, then log your sets, reps and weight as you go, plus RIR (Reps in Reserve) with Pro.
Who is this for?
This example can work well for you if:
- your gym has a hack squat, a chest-supported row, a pec deck, a leg extension, a leg curl and a lateral raise machine
- you have about 40 to 50 minutes for the workout
- you want to train your whole body in one session
The machine workout example trains the same muscles as workout A of a 2-day machines-only week, with the leg press, the chest press machine and the lat pulldown.
Common questions
How long does the machine workout b take?
The machine workout b takes about 40 to 50 minutes for 6 exercises and 15 sets, including rest and the full body warm-up. It takes a little longer when the gym is busy.
Why does the machine workout b start with the hack squat?
In the machine workout b, the hack squat is the biggest lift, working your quads and glutes, so you do it first, while you're fresh, with 2 minutes of rest between sets. Smaller accessory exercises like the machine lateral raise come at the end, with 1 minute of rest.
What can I use instead of the chest-supported row machine in the machine workout b?
The listed swap is seated cable row. It trains the same muscles (upper back, lats and biceps), so you can make the change and keep the rest of the machine workout b the same.
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