● Machine or cable chest press ● Machine or cable seated row ●
Machine leg press or dumbbell squat ● Machine or cable pulldown ● Plank ● Side plank (left) ● Side plank (right)
If you want to push forward some more, do partials of a few
chosen machine leg exercises, but this should be done after you complete your regular workout with full sets of complete reps.
A typical superset can
include machine leg presses and lying leg curls, wide grip pull - ups and push - ups, cable side laterals and seated dumbbell presses, or close grip bench presses and barbell curls.
Here is a quick list of the main exercise machines to use: • Machine row • Machine pull - down • Machine overhead press •
Machine leg press • Machine leg curl Exercise machines all have (more or less) the same names, regardless of what gym you are at.
The machine leg extension is a single joint exercise that works mainly the quadriceps, can potentially cause knee joint instability in the long run, and doesn't even burn that many calories.
It mimics
a machine leg press, but is easier since you're using your own body weight for resistance.
The deadlift appears to be a better hamstrings exercise than the back squat but the Romanian deadlift is similar to other commonly - performed hamstrings exercises (Nordic curl, glute - ham raise,
machine leg curl).