Muscle Gain: Machine Upper Body -1

Machine

Chest, Shoulders, Back, Arms

45 Mins 9 Exercise 27 Sets

This beginner-friendly routine is crafted to enhance body composition and promote muscle gain by utilizing machines for stability and ease of use. It focuses on key upper body muscles including the lats, chest, shoulders, biceps, and triceps. The exercises are designed to provide balanced development, making it an excellent starting point for newcomers to strength training. The controlled, guided movements help ensure proper form and safety, laying a solid foundation for future progress. Be sure to rest for 90 seconds between each set to optimize performance and recovery.

Grasp the cable bar with a wide grip and sit down, placing your thighs under the supports. Pull the cable bar down in front of you until it reaches your upper chest, then slowly extend your arms back up until your shoulders are fully stretched. Repeat.

With your knees slightly bent, pull your body and the bar towards you until your arms are fully flexed. Slowly let the bar return to the starting position, extending your arms fully before repeating.

Sit in the machine and adjust the seat height so the handles align with your mid-chest. Select your desired weight. Use the foot press if available to bring the handles forward. Grip the handles and press them straight out in front of you.

Adjust the machine so the handles are positioned out to your sides, within a manageable range of motion. Choose your weight, grip one handle, and pull it to the center. Do the same with the second handle. Extend your arms back out slowly, then contract your chest and bring the handles back to the center. Repeat.

Set the seat height so the handles are just above your shoulders. Choose your weight. If available, use the foot press to bring the handles into position. Push the handles upward until your arms are fully extended, then lower them slowly back to the starting point. Repeat.

Grab a low pulley bar with an underhand grip. Pull the bar up until your forearms are vertical. Lower the bar slowly, extending your arms completely before the next rep.

Grasp the bar of the pulley machine, keeping your elbows locked. Press the bar down until your arms are fully extended, then raise it back to a 90-degree angle. Repeat.

Attach a single handle to the lowest position on the cable. Stand perpendicular to the cable and grip the handle with your outside arm. Keep your posture upright, bend your knees slightly, and pull the handle outward until it reaches shoulder level, parallel to the floor.

Again, set up the cable to the lowest position and attach a single handle. Stand sideways to the cable, grip the handle with your outside arm, and pull it outward until it’s at shoulder level, maintaining a steady, controlled motion.