A machine workout routine provides an alternative if you prefer not to use barbells or dumbbells. You may need a training partner to spot or assist you if you use heavy free weights. Machines enable you to train safely with heavy weights if you work out alone. Workout machines, also known as resistance machines, offer the beginner an ideal way to start an upper body strength and conditioning program.
Warm Up
Do a warm up before you start your upper body machine routine. Ten to 15 minutes on a stationary bike, stair climber, elliptical machine or treadmill will elevate your heart rate and increase the blood flow to your muscles. Follow this with some stretches. A warm up will help your muscles work more efficiently and reduce the chance of injury.
Chest
Your chest workout should consist of one compound exercise and one isolation exercise. Perform four sets on the seated chest press machine. Your first set should be a light warm-up set of 12 to 15 repetitions to put your joints through the expected range of motion. Next do three working sets of 10 to12 reps. For your isolation movement, do three sets of 10 to 12 repetitions of butterflies on the pec dec.
Shoulders
Your chest exercises will have a secondary effect on your shoulders, particularly the anterior or front deltoids. Perform only one shoulder exercise. Do one light preparatory set of 12 to 15 reps on the seated shoulder press, followed by three working sets of 10 to 12 repetitions. Alternatively do seated Smith Machine shoulder presses.
Upper and Middle Back
Use the Smith Machine to target your upper and middle back. Do four sets of bent-over rows. Start with a light set of 12 to 15 repetitions, followed by three working sets of 10 to 12 reps. Alternatively, do lying T-bar rows. For your next exercise, perform three sets of 10 to 12 reps of lat pull-downs.
Triceps and Biceps
Hit your triceps and biceps with super-sets. Super-sets involve doing two exercises continuously with no rest between sets. Do machine preacher curls for your biceps, and triceps push-downs for your triceps. Do four sets of super-sets, the first set being a light preparatory set. Alternatively, do super-sets of Smith Machine curls for biceps and machine dips for triceps. Do 10 to 12 repetitions per exercise.
Abdominals
Do not neglect your important stabilizing core muscles. Target your abdominals with three sets of as many repetitions as you can do on the ab crunch machine.
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