Machine Exercises

Author: Rod Ferris

Who are Universal Machines for?

Universal machines are great for beginners who want to get in a quick workout without all the space of a traditional gym. Hotels usually have them as a quick way to get a workout in.

Training Notes and Benefits

  • Machines keep you in a certain action which help keep your form
  • They all have instruction stickers on the side if you have questions
  • You can easily change the weight when compared to dummbells or barbells, making the workout much faster
  • Click for an FAQ


A universal machine full body workout that can be done at home looks like this. This is a three day per week workout. If you wanted you could do three circuits of each exercise below instead of doing any rest between each one. Since each exercise works differently muscles you can do this.

  1. Leg Press 3 sets @ 12-15 reps (Legs)
  2. Machine Chest Press 3 sets @ 12-15 reps (Chest and Triceps)
  3. Lat Pulldown 3 sets @ 12-15 reps (Back)
  4. Military Press 3 sets @ 12-15 reps (Shoulders)
  5. Cable Curls 3 sets @ 12-15 reps (Biceps Brachii)

No, but it's still better than nothing. If you apply different rep ranges, intensity goals and rest times you can get away without purchasing a gym membership. Usually a good rule of thumb is staying on a workout type for 1 month at a time. After one month, try a mixing up the type of tools used to breakdown your muscle.