Full Body Gym Workout
This workout is designed to be done using machines.
I can do this workout in 45 minutes if I am able to move quickly between sets, it will take longer if your gym is busy.
Would you like me to add pictures and videos to help you?
Try this workout 3 x per week
Legs
- Leg Extension 3×12
- Leg Curl 3×12 – Leg extension machine either lying or seated. I prefer lying if the gym has one.
- Abductors 3×15 – Back straight you may need to lean slightly forward if the machine has a reclined back rest.
- Adductors 3×15
Upper Body Push
- Chest Press 3×12 – Or Pec Dec if gym has a Pec Dec Machine.
- Shoulder Press 3×12 – Seated
- Tricep Dips / Extensions 3×12 – You can do this on the triceps machine or with a cable ( I prefer a rope)
Upper Body Pull
- Bicep Curls 3×12 – Use Free weights and perform seated.
- Lat Pulldown (Front) 3×12 – Use the standard lat pull down bar
- Lat Pulldown (Back) 3×12
- Seated Row 3×12
Tips:
- Control the tempo — don’t rush.
- Choose a weight that challenges you but keeps your form.
- Rest 60–90 seconds between sets.
PLEASE comment under the blog if the workout is helpful?
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