Exercise Machine Routine

The gym can be quite overwhelming to someone who doesn't know what he is doing. Having a simple exercise routine on the weight machines gives you a place to start. The names of machines are clearly labeled along with instructions on adjustments if necessary. Stick to performing lower repetitions such as four to 12 to increase muscle size and strength or higher reps such as 15 to 20 to increase muscular endurance.

Leg Press Machine

The leg press machine targets the thighs and glutes. The calves work too as dynamic stabilizers. There are several variations of leg press machines but they all perform the same basic actions. To use a sled leg press, sit on the machine with your fully against the padded seat. Grasp the handles next to your hips and place your feet on the center of the platform, parallel to each other. Press the legs straight and contract your legs. Either the seat slides backwards or the foot platform moves forward.

Seated Machine Close-Grip Bench Press

A bench press is a chest machine. Variations of this machine exist too but the bench press action follows the same basic guidelines. To perform a close-grip bench press to target the pecs and tricep muscles of the arms, sit on the seat and grasp the vertical handles with your palms facing inwards. The elbows start bent, then press your arms straight forward. The elbows straighten fully but do not lock out. Also, your shoulder blades should remain touching the seat back when you press your arms forward.

Smith Machine Bent-over Row

The Smith Machine bent-over row targets all the muscles of the back including the back portion of the shoulders. The biceps and triceps provide dynamic stabilization. The Smith machine is a multi-purpose machine that has a barbell on two rails that allows the bar to slide up and down, but not to move sideways or forwards. To perform a bent-over row on this machine, stand with your chest over the bar and your legs straight so that your body forms a right angle. Grab the bar below you with your arms straight and hands shoulder-width apart. Then, pull the bar towards your chest and bend your elbows.

Seated Machine Close-Grip Shoulder Press

A shoulder press machine works your arms and shoulders. The close-grip machine uses vertical handles like the close-grip bench press, but these are different machines and different exercises. To perform the seated machine close-grip shoulder press, sit on the seat and grasp the handles with your palms facing inwards. Your arms begin bent at your sides. Then, press the arms straight above you but remain firmly in your seat.