Each gym has different equipment so the exercises listed might vary from the exercises your machines will do. I am writing this workout with a minimal gym in mind.
Be sure to write down in a log the weights you use each session so each week you can add more weight to your sessions. Do your sets with minimal rest so you can keep your heart rate up. Doing this is going to allow you to burn fat and tone up.
| Monday Workout | ||
| Exercise | Sets | Reps |
|---|---|---|
| Flat Bench Press | 2 | 12 |
| Overhead Shoulder Press | 2 | 12 |
| Seated Rows | 2 | 12 |
| Leg Extension | 2 | 12 |
| Leg Curl | 2 | 12 |
| Seated Calf Raise | 2 | 12 |
| Curls | 2 | 12 |
| Tricep Extensions | 2 | 12 |
| Tuesday Workout | ||
| Exercise | Sets | Reps |
|---|---|---|
| Incline Bench Press | 2 | 12 |
| Overhead Shoulder Press | 2 | 12 |
| Lat Pulldowns | 2 | 12 |
| Leg Extensions | 2 | 12 |
| Leg Curls | 2 | 12 |
| Seated Calf Raise | 2 | 12 |
| Curls | 2 | 12 |
| Tricep Extensions | 2 | 12 |
| Wednesday Workout | ||
| Exercise | Sets | Reps |
|---|---|---|
| Chest Flies | 2 | 12 |
| Overhead Shoulder Press | 2 | 12 |
| Seated Rows | 2 | 12 |
| Leg Extensions | 2 | 12 |
| Leg Curls | 2 | 12 |
| Seated Calf Raise | 2 | 12 |
| Curls | 2 | 12 |
| Tricep Extensions | 2 | 12 |
As always, work hard and feel the byrn. Leave any comments or questions below!
You have so many great workouts outlined on your blog… the 3 day gym workout, the 3 day beginner weight training workout and this resistance one. Which one would you rate top most effective for building muscle to burn fat and work towards lifting/crossfit?
Thanks in advance.
Chelsey,
Thank you for your kind words. I’m glad you found the blog. I would recommend the 3 day beginner routine or even the 2 day full body routine..both will help you with your goals and prepare you for crossfit. I don’t think that machines are a good way to prepare yourself for lifting long-term or with crossfit. Might I have you also check out an article I recently wrote that gives 10 tips to transition from machines to free weights as well.
If you have any other questions, feel free to ask!
Do you do these reps fast or slow?
Different tempos yield different results. Since these are machines, I would recommend slow and controlled reps.
Question, is it over to do the same shoulder exceraize three days in a row? Shouldnt I rest my shoulders after wirking them?
I’m going to go through and re-write many of these older posts. I’ve grown as a writer and I’ll be able to get information out much easier. If you check out my newer articles, you’ll see that I’m starting to get the hang of how I want it.
This 3 day workout is designed to have each of those Days run once. So Monday/Wed/Friday. The next week you add some weight to the exercise and do them again. The goal is to progressively overload your muscles and body so that it grows, burns fat, and gets stronger. I hope this helps clear up some things.