Machine exercises
29 machine exercises with form videos, coaching cues, and weekly volume targets per muscle group.
Assisted Pull-Ups
Back (Lats) · Machine
Belt Squat Machine
Quads (Glutes) · Machine
Chest Press Machine
Chest · Machine
Chest Supported Row Machine
Back (Rhomboids, Lats) · Machine
Crunch Machine
Core (Abs) · Machine
Dips Machine
Chest · Machine
Hack Squats
Quads · Machine
Hip Abductor Machine
Hams/Glutes (Hip Abductors, Glute Med) · Machine
Hip Adductor Machine
Hams/Glutes (Inner Thigh) · Machine
Incline Chest Press Machine
Chest · Machine
Incline Smith Machine Chest Press
Chest · Machine
Leg Extension
Quads · Machine
Leg Press
Quads (Glutes) · Machine
Leg Press Calf Press
Calves · Machine
Lying Leg Curl
Hams/Glutes (Hams) · Machine
Lying Single Leg Curl
Hams/Glutes (Hams) · Machine
Machine Lateral Raise
Shoulders (Side Delts) · Machine
Paused Assisted Dip
Chest · Machine
Pec Deck Machine
Chest · Machine
Plated Loaded Seated Row Machine
Back (Rhomboids, Lats) · Machine
Reverse Grip Pulldown
Back (Lats) · Machine
Reverse Pec Deck
Shoulders (Rear Delts) · Machine
Seated Calf Raise
Calves (Soleus) · Machine
Shoulder Press Machine
Shoulders (Front Delts, Side Delts) · Machine
Single Leg Extension
Quads · Machine
Smith Machine Bench Press
Chest · Machine
Smith Machine Overhead Press
Shoulders (Front Delts, Side Delts) · Machine
Standing Calf Raise
Calves · Machine
Wide Grip Pulldown
Back (Lats) · Machine