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The ultimate beginners go-to exercises
Machine exercises are great for beginniners as they limit the range of motion and prevention from injury. Machine exercises are excellent for hotels, home gyms or drop setting when you dont want to spend time changing the plates on the barbell.
Exercises
| Picture | Name of Machine Exercise |
 | Donkey Calf Raises Place your toes on the edge of a block and lean forward onto a bench or table for support. Have a partner sit across your hips to provide resistance (make sure they are not pl... |
 | Seated Calf Raises 1. Sit on the machine with your thighs underneath the pads and with your toes on the bottom pad. 2. Lower your heels as low as you can (for a full range of motion). 3... |
 | One Legged Smith Split Squat Stand underneath a smith machine with the bar lying against your trapezius muscles. With one leg behind your body on a bench or ball lower your body slowly using the front leg. N... |
 | Hip Adductor Sit in machine with inside of each thigh placed against pads. Slowly move each thigh toward the center of the body. Slowly move each thigh away from the center of the body to compl... |
 | Leg Press Position yourself on the leg press machine comfortably. Put your feet up and hands on the grips at the side. While keeping your back pressed against the support and head straight... |
Forum Discussions
| How to lose weight | I am an 18 year old going through college as a police officer. I have a certain fitness level I must maintain. We have certain levels of fitness we must be at to succeed. I am fine as far as cardio goes, but when it comes to being able to do chin ... |
| Advice and tips I could really use... | I'm a pathetic 300lbs... 5'3-4" tall and 18yrs old... I've been trying to lose weight ever sice I have started to gain it tremendously (Started gaining when I was about 12yrs old...) The problems I've been having relate to my dad.. he's the bas... |
| Abdominal frustration | Hi guys, I have a rather peculiar problem. I bought weight training sets (dumbbells, bench and all that) and been lifting them for two months. There is very good improvement in my physique, but I am unable to reduce my waist size, nor flatten it. ... |
| workout routine | Hi. I am 14 years old + 5'10 and 140 lbs. My goal is to build muscle so i can be big and cut. I also want to lose some fat around my stomach and triceps. Theres only a little bit of fat but i want to get rid of it. On Mondays, Wednesdays, and Fridays... |
| will this work out schedule work better? | monday- chest/triceps wed-biceps/back friday-legs/abs/cardio sat-shoulders OR should i put shoulders on friday too and cancel cardio and how many exercises should one do to gain mass i read from sites that one should only do 1 exercise (3se... |
| 22 years old, need help with body fat... | Hi I'm 22 years old and I exercise regularly however I only do exercises such as cardio (i play soccer just about every other day and i do a couple ab exercises throughout the week, i think its the 8minute ab workout on youtube to be exact, i do that... |
| I need a good easy to follow diet | Hello my name is josh and I already exercise 3 days a week with basketball, walking, push ups, and crunches and it works moderately well actually but I need a diet that won't cost me an arm and a leg and that is easy to follow, anyone have some good ... |
| how important is it to have a routine? | I'm 16, 5'8, and about 185 pounds right now, and pretty thick and strong for my age I go to the gym six days a week usually and do Chest/tris, then back/biceps, legs/shoulders, rest then repeat and throw in abs 4 times a week depending how i feel af... |