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.

Workout plan on the machine for advanced athletes

The first 15 to 20 training sessions (2 to 3 months) we work out our muscular endurance. Each set consists of 15 to 25 repetitions. Here, we don’t have to stick with a soft training method anymore and can work out until muscle exhaustion. In the beginning choose weights that allow you to perform approximately 15 repetitions. As your strength increases you will be able to perform more and more repetitions. As soon as you hit 25 reps increase the weights so you again are able to make 15 reps per set.

After the muscular endurance period we move on to muscle building for another 15 to 20 training sessions keeping the same exercises. We now work out 8 to 15 repetitions of each exercise. In the beginning choose weights that allow you to go 8 reps per set. When you hit 15 reps increase the weights to just allow you 8 reps again.

Workout plan

For the workout plan the following exercises are recommendable in that order:

Back (latissimus)
Rowing on the cable machine

Chest
Bench press on the multi press machine

Abdominals
Bicycle crunch

Upper back
Reverse flys, lying on the bench with dumbbells

Chest
Flys on the machine

Abdominals
Sit-ups on the incline bench

Thigh backside, butt, lower back
Leg curl, lying on the machine

Biceps
Bicep curls on the scott curl machine

Triceps
Tricep press on the cable machine

Legs (thigh front)
Leg press on the rack

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.

Right after the workout we can add a light endurance training of 10 to 30 minutes that helps us to actively regenerate.

According to your personal objectives it is recommendable to add one or two endurance sessions per week of 30 to 60 minutes. This could be at the gym on the cross trainer, ergometer or treadmill. Or you perform your endurance training outside on the bicycle or a running track. Work out at a rate of perceived exertion of medium to medium-to-hard.

Print version:

WORKOUT PLAN ON THE MACHINE FOR ADVANCED-MUSCULAR ENDURANCE

WORKOUT PLAN ON THE MACHINE FOR ADVANCED-MUSCLE BUILDING

Here you will find a workout plan without machines for advanced athletes.

Carry on with the Fitness Guide:

Experienced endurance training

This workout plan is for advanced athletes and contains exercises that are performed on machines at the gym.

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