This workout plan for experienced athletes consists of exercises that are performed with the own body weight. You work out the entire body in a circuit training. You train 3 to 4 times per week performing 3 sets of each exercise.
This workout plan for advanced athletes consists of exercises that are performed with the own body weight. You work out the entire body in a circuit training. You train 2 to 3 times per week performing 3 sets of each exercise.
This workout plan for beginners consists of exercises that are performed with the own body weight. You work out the entire body in a circuit training. You train at least once but maximally three times per week.
This workout plan for experienced athletes consists of machine exercises that are performed at the gym. You work out according to the single split principle. The body is divided into two parts. Each part will be trained on two days per week, so all in all we will work out 4 days per week.
This workout plan for advanced athletes consists of machine exercises that are performed at the gym. You work out the entire body in a circuit training. You train 2 to 3 times per week performing 3 sets of each exercise.
This workout plan for beginners contains machine exercises that are performed at the gym. You work out the entire body in a circuit training.
You train at least once but maximally three times per week. For complete beginners who are still getting used to the weight training a one set workout is enough. This means you work out not more than one set of each exercise.
After 4 to 6 workouts (setting in) it is recommendable to move on to a 2 or 3 set training. The first period of 15 to 20 training sessions (2 to 3 months) after the familiarization phase we work out our muscular endurance. Each set consists of 15 to 25 repetitions. Here, we choose a soft training method and abort each set at a rate of perceived exertion of medium-to-hard. In the beginning choose weights that allow you to perform approximately 15 repetitions. As you strengthen you will be able to perform more and more repetitions per set. As soon as you hit 25 repetitions increase the weights to again make 15 reps per set.
After the muscular endurance period we keep the same exercises but move on to muscle building for another 15 to 20 training sessions. We now work out 8 to 15 repetitions of each exercise still with a soft training method. In the beginning choose weights that allow you 8 reps per set. As soon as you hit 15 reps increase the weights to again make 8 reps per set.
For the workout plan the following exercises are recommendable in that order:
Back (latissimus)
Rowing on the machine
Chest
Bench press, sitting on the machine
Upper back
Reverse flys, sitting on the machine
Lower back
Hyperextensions on the machine
Legs (thigh backside)
Leg curl, sitting on the machine
Legs (thigh front)
Leg press on the machine (not rack)
Abdominals
Abdominal crunch on the machine
Before the actual workout we warm up for 10 minutes on the cross trainer or ergometer. Important is also a specific warm-up for every muscle group we want to train that day. One set of 15 to 25 repetitions at low-to-medium intensity is recommended.
After the workout we can add a light endurance training of 10 to 30 minutes that helps us to actively regenerate.
Print version:
WORKOUT PLAN ON THE MACHINE FOR BEGINNERS-MUSCULAR ENDURANCE
WORKOUT PLAN ON THE MACHINE FOR BEGINNERS-MUSCLE BUILDING
Find a workout plan without machines for beginners right here.
Carry on with the Fitness Guide:
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This workout plan is for beginners and contains exercises that are performed on machines at the gym.
Muscle group: The shoulder muscles
Trained muscle: Rotator cuff
Focused muscle: Internal rotators
Fitness level: Advanced, experienced
Type of training: Own body weight exercises, free weight exercises, machine exercises
Internal rotation represents an effective exercise for the internal rotators of the rotator cuff of the shoulder. We can choose between different variations using free weights, the cable machine, or just our own body weight.
Internal rotation on the cable machine can be practised in standing, sitting, or lying position. The standing and sitting versions are quite similar. Sideways, we either stand shoulder wide with slightly bend knees or sit on the cable machine. The cable runs on arm level. Tense the trunk muscles and hold on to the machine (if possible), the seat cushion, or similar to stabilize the body. Grab the handle tightly and actively stabilize the wrist. The elbow fixates on the side of the body and the upper arm is externally rotated. In a controlled movement you now internally rotate the upper arm. The forearm performs a circular movement until it is in front of the body. The back of the hand points to the front. Bring the arm back smoothly to complete one repetition.
Internal rotation on the cable machine
For internal rotations in lying position we get in supine position with our head toward the cable machine. The legs are bent. The upper arm of the training arm lies on the floor on shoulder level. The elbow bends at approximately 90°. The arm rotates externally to have it point toward the machine. Grab the handle and actively stabilize the wrist. Now the upper arm rotates internally. The forearm performs a circular movement. In the end position the arm points down toward the feet. The back of the hand points up. The upper arm remains in its position on the floor. Bring back the arm smoothly to complete one repetition.
Internal rotation on the cable machine
Internal rotations can also be performed isometrically. Stand shoulder wide or in lunge position beside an insurmountable resistance, like a wall, a pole, a machine, or similar. Raise the training arm with the elbow on shoulder level. The elbow bends at approximately 90° and the forearm points upward. Elbow and forearm lie flatly on the insurmountable resistance. Tens the trunk muscles. The free arm can hold on to the wall, the machine, or similar to stabilize the body. The training arm now applies maximal internally-rotating pressure to the insurmountable resistance. Avoid press breathing (exhalation against closed airways).
Internal rotation isometric
Internal rotations can also be combined with the exercise external rotation. Here, we either lie laterally on the floor or bench. The legs are bent at approximately 90°. The elbows bend at approximately 90° and fixate on the sides of the body. Hold the dumbbells in tight grip actively stabilizing your wrists. From that position rotate the top arm externally and the bottom arm internally in a controlled movement. Both forearms will perform a circular upward movement. The upper arms remain fixated on the body. Bring the arms back down to complete one repetition. To solely work out this variation in internal rotation, you would just use the bottom arm. For the sole external rotation please see External rotation.
Internal and external rotation combined
Antagonist: External rotators
Stretching: Chest stretches
Muscle group: The shoulder muscles
Trained muscle: Rotator cuff
Focused muscle: External rotators
Fitness level: Advanced, experienced
Type of training: Own body weight exercises, free weight exercises, machine exercises
External rotation represents an effective exercise for the external rotators of the rotator cuff of the shoulder. We can choose between many different variations using free weights, the cable machine, or just our own body weight.
External rotation in lateral lying position can be exercised on the floor, the bench, or similar. The legs are bent at approximately 90°. The bottom arm supports on the floor. The elbow of the top arm bends at approximately 90° and fixates on the side of the body. Hold the dumbbell in tight grip actively stabilizing your wrist. From that position rotate the top arm upward maximally in a controlled movement. The upper arm remains fixated on the body. Bring the arm back down to complete one repetition.
External rotation lying
For external rotations with the training arm supported on a bench we choose a sitting position close beside the bench on the floor. The upper body slightly leans forward. Grab the dumbbell actively stabilizing your wrist. The elbow rests on the bench at an angle of approximately 90°. The arm yet is still inward rotated (back of the hand points upward). Now rotate the arm externally in a controlled movement (forearm moves up). Bring the arm back down to complete one repetition.
External rotation, arm supported on bench
External rotation on the cable machine can be practised in standing, sitting, or lying position. Standing and sitting works quite similar. Sideways, you either stand with slightly bend knees or sit on the cable machine. If possible, hold on to the machine, the seat cushion, or similar to stabilize your body. The cable should be adjusted close to the level of the training arm. The elbow is bent at approximately 90° fixating on the side (hip) of the body. Grab the handle tightly and actively stabilize the wrist. In the starting position the back of the hand points to the front. Tense the trunk muscles and begin to rotate externally against the resistance. In the end position the forearm points to the front and the back of the hand outward to the side. Bring the arm back smoothly to complete one repetition.
External rotation on the cable machine
For external rotations on the cable machine in lying position we lay down in supine position with our bent legs toward the cable. The training arm lies on the floor with the elbow on shoulder level and bent at approximately 90°. The hand points toward the cable machine. Tense your abdominal muscles. The lower back pulls toward the floor. Grab the handle actively stabilizing the wrist. In a controlled movement you perform an external rotation with the upper arm. The elbow remains fixated on the floor on shoulder level. The forearm performs a circular movement until it points backward. Bring the arm back smoothly to complete one repetition.
External rotation on the cable machine
External rotations can be worked out with both arms simultaneously using dumbbells. Either choose a standing position with shoulder wide stand and slightly bent knees or sit down on a bench. The upper body leans forward a bit keeping the back upright. Lift both arms and bring the elbows in one line with your shoulders. The upper arms are still internally rotated and point down toward the floor. The back of the hands point up. Hold the dumbbells in tight grip actively stabilizing your wrists. Tense your trunk muscles and rotate your upper arms externally. The elbows remain in one line with the shoulders and the forearms perform a circular upward movement. Bring the arms back down to complete one repetition.
External rotation, sitting on bench
External rotations can also be trained isometrically. We stand shoulder wide or in lunge position beside a wall, a pole, a machine at the gym, or any other insurmountable resistance. Raise one arm (training arm) sideways to have the elbow on shoulder level. Bend the elbow at approximately 90°. The forearm points upward. Elbow and forearm lie on the wall. Tense the trunk muscles. The free arm can hold on to the wall, machine, or similar to stabilize the body. Apply maximal externally-rotating pressure with your training arm to the insurmountable resistance. Avoid press breathing (exhalation against closed airways).
External rotation isometric
The exercise external rotation can be combined with internal rotations. Here, we laterally lie on the floor or bench, as explained above in “External rotation in lateral lying position”. Now we also work out with the bottom arm, which performs an internal rotation in form of a circular upward movement.
Internal and external rotation combined
Antagonist: Internal rotators
Stretching: Rotator cuff stretches
Muscle group: The back muscles, the shoulder muscles
Trained muscle: Trapezius, deltoid
Focused muscle: Trapezius
Fitness level: Advanced, experienced
Type of training: Free weight exercises
Shoulder raises represent an effective exercise for the trapezius muscle, especially the upper part. In some variations the deltoid muscle will be activated as well.
Shoulder raises should not be practised by beginners. We can either workout with dumbbells, a barbell, or a curl bar in standing position. Some variations also allow the training on the cable machine.
For shoulder raises with dumbbells we either choose a shoulder wide stand with slightly bent knees or get in lunge position. Hold the dumbbells with tight grip and long arms on the sides of your hips. Tense the arm muscles to stabilize the elbow joints. Also tense the trunk muscles and keep your back upright. Pull up your shoulders maximally in a controlled movement. You could also perform circular motions (shoulder rotations). Here, the shoulders will be pulled upward and to the back maximally. The arms stay extended.
Shoulder raises with dumbbells
Shoulder raises with barbell work out the deltoid muscle as well. We take the same standing position. Hold the barbell or curl bar in narrow grip with both hands in front of your body. Keep your back upright and tense your trunk muscles. Pull up the bar toward the chin. The elbows pull upward to the outside. In the end position the elbows will be above our hands and the shoulders pull up maximally. The exercise can also be performed on the cable machine with the cable coming from below.
Shoulder raises with curl bar
Antagonist: Chest muscles
Stretching: Upper back stretches
Muscle group: The shoulder muscles, the chest muscles, the arm muscles
Trained muscle: Deltoid, Chest muscles, Triceps
Focused muscle: Deltoid
Fitness level: Beginner, advanced, experienced
Type of training: Free weight exercises, machine exercises
Shoulder presses represent a very effective exercise for the front part of the deltoid muscle. Most variations also work out the chest muscles (especially the upper part), the triceps of the arm, and the upper part of the trapezius.
Shoulder presses exist in different variations. Basically we can distinguish between the front press and the neck press. Within the versions we could either work out on the machine or with free weights, like a barbell or dumbbells. Beginners should only work out on the shoulder press machine. Advanced and experienced athletes could also train on the multi press machine, racks, and with free weights.
Shoulder presses to the front begin in upright sitting position. Your back rests on the back cushion of the bench. Grab the barbell slightly wider than shoulder width. The elbows point outward. Tense the trunk muscles and actively stabilize the wrists. Press the weight upward until your arms are almost extended. Lower the barbell again until your elbows have just passed shoulder height. The bar will be on the level of your mouth or nose right in front of your face.
Shoulder presses to the front on the incline bench
Shoulder presses to front can also be performed sitting without back rest or in standing position. Especially here, it is important to keep the trunk muscles tensed and the pelvis erected to prevent a hollow back.
Shoulder presses to the front, free back
The exercise on the machine doesn’t require stabilization work since the resistance is moved in a fixed construction, what makes the training easier. The execution is similar.
Shoulder presses to the front on the machine
Shoulder presses to the neck also have the same execution. But we now lower the weights toward the neck. Here, it is necessary to lean forward with the head slightly. Also keep the trunk muscles tensed and the back upright. In the lowest position the bar will be on the back of the head, but never below ear level.
Shoulder presses to the neck on the incline bench
Shoulder presses to the neck, free back
Shoulder presses to the neck on the rack
For shoulder presses with dumbbells we don’t move the weights to the front or neck. The weight sits rather centered on shoulder level.
Shoulder presses with dumbbells
Also the exercise bench press trains the deltoid, especially in the incline version. In all variations of the shoulder or bench press don’t lower the bar too far. If your elbows go to far below shoulder level the pressure for the soft tissues of the shoulder joints gets to high what could cause complaints or injuries in the shoulder.
Stretching: Shoulder stretches
