Beginner's Machine Workout For Women

Workout A

Exercise Sets Reps Note

Leg Press 1 10 Rest 60s
Barbell Bench Press - Medium Grip 1 10
Seated Cable Rows 2 10
Wide-Grip Lat Pulldown 2 10
Barbell Shoulder Press 2 10
Standing Calf Raises 2 10
Ab Crunch Machine 2 10

Workout B

Exercise Sets Reps Note

Leg Extensions 2 15 Rest 60s
Seated Leg Curl 2 15
Seated Cable Rows 2 15
Wide-Grip Lat Pulldown 2 15
Pullups Machine assisted 2 15 Rest 45s
Dumbbell Bicep Curl 2 15
Triceps Pushdown 2 15

Workout C

Exercise Sets Reps Note

Leg Press 2 10 Rest 60s
Barbell Bench Press - Medium Grip 2 10
Seated Cable Rows 2 10
Wide-Grip Lat Pulldown 2 10
Barbell Shoulder Press 2 10
Decline Crunch 2 10