At many gyms, you will find weight machines arranged together, which makes it easy to complete a circuit machine workout. In a circuit machine workout, you will complete workouts in order from larger to smaller muscles. For individuals who have reached the point in their workout exercise where they are no longer seeing results and are getting bored with their workout, below you will find an advanced circuit machine workout.
Exercise #1: Machine Row
First, adjust the seat of the machine row so your arms are level with the machine’s handles and you must fully straighten your arms to reach them. Grasp a handle with each hand and pull your shoulders down. Pull the handles towards you until your hands are alongside your chest. As you are bending your elbows, make sure your elbows move behind you instead of out to the sides. Remember to squeeze your shoulder blades together. Slowly straighten arms to starting position. Complete 2 sets of 10 repetitions each. Make sure your reach muscle failure by rep 10 on both sets.
Exercise #2: Vertical Grip Chest Press
Adjust the chair of the chest press machine so your chest aligns with the horizontal handlebars. Most machines have a foot bar to move the handles forward. Push the foot bar, grasp the vertical handle and straighten your arms pushing the handles forward. Remove your foot from the bar and slowly bend your arms until your hands are right in front of your chest. Slowly push the handles forward until you return to the starting position. Complete 2 sets of 10 repetitions each. Make sure your reach muscle failure by rep 10 on both sets. Make sure to use the foot bar and lower the weight stack all the way down before letting go of the handlebars.
Exercise #3: Tricep Cable Kickback
Stand facing a cable machine with a horseshoe handle. Make sure the pulley is in the top setting. Grasp the handle with your right hand and lean forward at your hips. You will want your upper body to form a 45-degree angle with the floor. Bend your right elbow 90 degrees until your forearm is perpendicular and your upper arm is parallel to the ground. Palms should be facing in. Keeping your upper arm still, straighten your right arm behind you. Slowly lower to the starting position. Complete 2 sets of 10 repetitions each on both arms. Make sure you reach muscle failure by rep 10 on both sets.
Exercise #4: Leg Extension Machine
Set the machine so your back is firmly against the rest, and the center of your knees are lined with the pulley. Shins should be flush against the ankle pads. Hold on to the handles and straighten your legs so that the ankle bar lifts until your knees are straight. Hold for 2 seconds and then return to starting position. Complete 2 sets of 10 repetitions each. Make sure your reach muscle failure by rep 10 on both sets.
To maximize your workout and increase cardiovascular benefits, you may want to include cardio-resistance circuits to your workout. Simply jog in place, do jumping jacks and jump rope between each set of the above workout. This will help keep your heart rate elevated so you can receive aerobic benefits while strength training.