Although free weights generally are the first choice for serious bodybuilders, weight machines provide an effective workout in their own right. For those who are less interested in adding substantial muscle mass than in toning muscles and slimming down, machines may be the best choice. Machines also are easier to use and control for novice weight trainers. You can combine various machine exercises into your workout.
Chest Exercises
One key to an effective weight training program is to combine compound exercises, which force you to exert more than one muscle group, with isolation exercises that target specific muscle groups. For your pectoral muscles, the chest press is a compound exercise that simulates the bench press but from a seated position, working primarily your chest but also your deltoids and triceps. The fly machine isolates the pectorals. Grasp the machine handles by spreading them out wide, and bring them together in front of your chest while keeping your arms locked. Do four sets total of chest machine work as part of a total-body workout. For each set of every body part, select a weight that allows you to barely perform 10 to 12 repetitions.
Back Exercises
Two machine exercises target the latissimus dorsi in your upper back, helping you add power and thickness to your upper body. For the lat pulldown, grab the bar with a wide grip, lean back slightly and pull the bar down to chest level. For the seated row, grab the handles in front of you and pull them back in a rowing motion. Do four sets of 10 to 12 repetitions for your upper back. To work out your lower back, a key muscle in your core, try two to three sets on the back extension machine. From a seated position, lean back against the pad until your body is a little less than parallel to the ground.
Shoulder Exercises
The basic shoulder press is the machine version of the military press, one of the best free-weight exercises. It works most of the muscles in the shoulder, as well as the triceps. The lateral raise isolates the side deltoids, helping you achieve a broad-shouldered look. Place your elbows against the pads and lift until your elbows are just about at shoulder level. Do four sets total of shoulder work if you are doing a total-body workout.
Arm Exercises
Your arms already may feel sore at this point in your workout because you use those muscles to do chest and back exercises. Getting in some additional work, three sets each, for your biceps and triceps will tone them to an even greater degree. The machine arm curl is a primary exercise for the biceps. The triceps press is another basic exercise, easy to perform but effective. On both machines, be sure to keep your elbows stationary on the pad rather than cheating by lifting them.
Leg Exercises
The leg press is the closest you can get on a machine to matching the intensity of the barbell leg squat. The machine hits every major muscle below your waist, notably the hamstring, glutes, quadriceps and hip flexors. Adjusting the back pad allows you to change the angle and, in turn, which muscles the exercise emphasizes the most. Four sets at a weight that barely allows you to do 12 repetitions will tax your entire lower body. If you ever do a workout only for your legs and want additional exercises, the leg curl machine and leg extension machine are isolation exercises for your hamstrings and thighs, respectively.
Abdominal Exercises
Strengthening your midsection is important for posture, balance and agility. Along with doing various body-weight exercises, you can use an abdominal machine to simulate crunches. Press down on the chest pad until your torso is almost parallel to the ground. Some gyms may have another machine specifically for your obliques, on which you twist from one side to the other. You can generally do more repetitions, maybe 20 to 25 per set, for your abs than for other body parts.
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