Beginner Machine Full-Body Workout

The workout

1. 1
   

   Chest Press Machine

   Chest

   Sets2-3 Reps8-10 Rest60 sec
2. 2
   

   Machine Fly

   Chest

   Sets2-3 Reps8-10 Rest60 sec
3. 3
   

   Smith Machine Shoulder Press

   Shoulders

   Sets2-3 Reps8-10 Rest60 sec
4. 4
   

   Cable Lateral Raise

   Shoulders

   Sets2-3 Reps10-12 Rest60 sec
6. 5
   

   Lat Pulldown

   Back / Wing

   Sets2-3 Reps10-12 Rest60 sec
7. 6
   

   Seated Cable Row

   Back / Wing

   Sets2-3 Reps10-12 Rest60 sec
8. 7
   

   Leg Extension

   Leg

   Sets2-3 Reps8-10 Rest60 sec
9. 8
   

   Lever Seated Calf Raise

   Calf

   Sets2-3 Reps10-12 Rest60 sec
10. 9
    

    Leg Curl

    Leg

    Sets2-3 Reps10-12 Rest60 sec
11. 10
    

    Barbell Curl

    Biceps

    Sets2-3 Reps10-12 Rest60 sec
12. 11
    

    Push-down

    Triceps

    Sets2-3 Reps10-12 Rest60 sec
13. 12
    

    Dead Bug

    Abs

    Sets3 Reps15-20 Rest45 sec