Machine Leg Program
General
Beginner
Machine strength
Plan Details
The Machine Leg Program routine by JefitTeam is a 2 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is a two day, beginner, strength training program that focuses on the legs. All of the exercises in these two strength training sessions are performed only on machines. Take 2-3 days off between leg workouts to ensure your legs are fully recovered. Day 1: This session includes 7 exercises including warm-up and cool-down (via bike). There are 5 leg exercises. Workout time is about 50-minutes. Day 2: In this session, you will complete 6 exercises. Four of these are dedicated to leg strengthening exercises. Workout time is about 40-minutes. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Workout 1
Est. 133 min
7 exercises
Indoor Cycling
1 Set
Machine Leg Curl (Prone)
3 Sets x 12,10,8 Reps
Machine Leg Extension
3 Sets x 12,10,8 Reps
Machine Leg Press
4 Sets x 12,10,8,6 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Indoor Cycling
1 Set
Day 2
Workout 2
Est. 126 min
6 exercises
Indoor Cycling
1 Set
Hack Squat (Reverse Position)
4 Sets x 10,10,8,8 Reps
Machine Hip Abduction
3 Sets x 12,10,8 Reps
Machine Hip Adduction
3 Sets x 12,10,8 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Indoor Cycling
1 Set
