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Comprehensive Gym Machine Workout Plan

The document outlines a 5 day workout routine for client Sheilla Garcia that focuses on lower body, core, and upper body exercises. On days 1 and 4, the routine includes treadmill cardio and 3 sets of various resistance machine exercises for legs, glutes, and upper body. Days 2 and 5 include cardio on a bike or elliptical followed by 3 sets of lower body and full body resistance exercises. Day 3 consists of 30-45 minutes of cardio.

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John Nixon
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71 views1 page

Comprehensive Gym Machine Workout Plan

The document outlines a 5 day workout routine for client Sheilla Garcia that focuses on lower body, core, and upper body exercises. On days 1 and 4, the routine includes treadmill cardio and 3 sets of various resistance machine exercises for legs, glutes, and upper body. Days 2 and 5 include cardio on a bike or elliptical followed by 3 sets of lower body and full body resistance exercises. Day 3 consists of 30-45 minutes of cardio.

Uploaded by

John Nixon
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Client: Sheilla Garcia

Day 1 & 4
Exercise Set 1 Set 2 Set 3
Treadmill for 15 min
Abduction Machine (Upstairs) /x30 /x25 /x20
Adduction Machine (Upstairs) /x30 /x25 /x20
Leg Press (Upstairs) /x30 /x25 /x20
Seated Leg Curl (Cybex - Downstairs /x30 /x25 /x20
Standing Calf Raise (Body Masters - Downstairs) /x30 /x25 /x20
Machine Incline Press (Nautilus - Downstairs) /x30 /x25 /x20
Machine Seated Row (Nautilus - Downstairs) /x30 /x25 /x20
Machine Shoulder Press (Cybex - Downstairs) /x30 /x25 /x20
Lat Pulldown (Body Masters - Downstairs) /x30 /x25 /x20
Tricep Rope Pushdown (Body Masters - Downstairs) /x30 /x25 /x20
Crunches x30 x30 x30
Side to Side Heel Touch x40 x40 x40
Leg Raises x20 x20 x20
Treadmill for 15 min

Day 3: 30-45 min cardio

Day 2 & 5
Exercise Set 1 Set 2 Set 3
Bike or Elliptical for 15 min
Leg Extension (Cybex - Downstairs) /x30 /x25 /x20
Lying Leg Curl (Nautilus - Downstairs) /x30 /x25 /x20
Glute Kickback Machine (Next to Donkey Calf Raise) /x30 /x25 /x20
Seated Calf Raise (Cybex - Downstairs) /x30 /x25 /x20
Machine Bench (Nautilus - Downstairs) /x30 /x25 /x20
Single Arm Machine Row (Body Masters - Downstairs /x30 /x25 /x20
Bicep Curl Machine (Body Masters - Downstairs) /x30 /x25 /x20
Underhand Lat Pulldown (Body Masters - Downstairs) /x30 /x25 /x20
Dip Machine (Life Fitness - Downstairs) /x30 /x25 /x20
Seated Tricep Extension (Cybex - Downstairs) /x30 /x25 /x20
Stability Ball Crunches x30 x30 x30
Russian Twists x30 x30 x30
Flutter Kicks x50 x50 x50
Bike or Elliptical for 15 min

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