Tag Training

The musculus triceps surae represents the main muscle of the calf muscles. There actually are many different muscles located on the lower leg that can be grouped into flexors and extensors.

Read More

The hamstrings (musculi ischiocrurales) represent the muscles of the thigh backside. These are 3 muscles that all run across two joints (hip and knee). Especially for the stability of the knee joint the hamstring is very important.

Read More

The front thigh muscles represent one of the strongest muscle groups of the human body. Its main muscle is the musculus quadriceps femoris consisting of four muscle heads. The quadriceps femoris is the only knee extensor of the human body what

Read More

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.

Read More

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.

Read More

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.

Read More

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.

Read More

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.

Read More

This workout plan for beginners contains machine exercises that are performed at the gym. You work out the entire body in a circuit training.

Workout plan on the machine for beginners

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.

Workout plan

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:

[button color=”#ffffff” background=”#015da3″ size=”large” src=”https://fitmachtgesund.de/en/advanced-endurance-training/”]Advanced endurance training[/button]

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

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 rotation – isometrically

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 and external rotation combined

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