This machine workout has 6 exercises and 15 sets in all. It's part of the machines-only and 2-day machines-only routine examples. 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 Example
An example machine workout for the whole body using only machines, with sets, reps, rest and target RIR for every exercise.
| Exercise | Sets | Reps | Rest | RIR |
|---|---|---|---|---|
| Leg pressQuads, glutesSwap: Hack squat or goblet squat | 3 | 10 to 12 | 2 min | 2 to 3 |
| Chest press machineChest, front shoulders, tricepsSwap: Dumbbell bench press | 3 | 10 to 12 | 1.5 to 2 min | 2 to 3 |
| Lat pulldownLats, upper back, bicepsSwap: Pull-ups or assisted pull-up machine | 3 | 10 to 12 | 1.5 to 2 min | 2 to 3 |
| Leg curlHamstringsSwap: Nordic curl or Swiss ball curl | 2 | 10 to 12 | 1.5 min | 2 to 3 |
| Shoulder press machineShoulders, tricepsSwap: Seated dumbbell press | 2 | 10 to 12 | 1.5 min | 2 to 3 |
| Seated cable rowUpper back, lats, bicepsSwap: Chest-supported row machine | 2 | 10 to 12 | 1.5 min | 2 to 3 |
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 cable station, a leg press, a chest press, a lat pulldown, a leg curl and a shoulder press
- you have about 40 to 50 minutes for the workout
- you want to train your whole body in one session
The machine workout b example trains the same muscles as workout B of a 2-day machines-only week, with the hack squat, the chest-supported row machine and the pec deck.
Common questions
How long does the machine workout take?
The machine workout 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 start with the leg press?
In the machine workout, the leg press 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 seated cable row come at the end, with 1.5 minutes of rest.
What can I use instead of the chest press machine in the machine workout?
The listed swap is dumbbell bench press. It trains the same muscles (chest, front shoulders and triceps), so you can make the change and keep the rest of the machine workout the same.
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