OFFICIAL PLAN · FREE

Machine Push / Pull / Legs — Gym (V1)

3 DAYS · BEGINNER · MACHINE

Push

  1. Machine Chest Press
    Machine Chest PressChest
  2. Machine Shoulder Press
    Machine Shoulder PressShoulders
  3. Incline Machine PressChest
  4. Machine Lateral RaiseShoulders

Pull

  1. Seated Machine RowBack
  2. Pull-Up
    Pull-UpBack
  3. Machine Preacher Curl
    Machine Preacher CurlArms
  4. Machine Rear Delt FlyShoulders

Legs

  1. Leg PressLegs
  2. Leg Extension
    Leg ExtensionLegs
  3. Leg Curl
    Leg CurlLegs
  4. Hack Squat
    Hack SquatLegs
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