Machines exercises

With Machines and nothing else, 12 of the 18 muscle groups can still be trained to a full session's target.

Machines loads these hardest: Quads, Calves, Abductors (outer hip), Hamstrings, Chest.

On its own, Machines cannot take these to a full session target: Glutes, Lower back / erectors, Abs, Triceps, Forearms, Obliques.

Where to find it: The rows of padded seats, each with a sticker showing the movement and the muscle it works.

Every movement on the Machines (22)

• Leg Press Machines
• Hack Squat Machines
• Single-Leg Press Machines
• Horizontal Leg Press Machines
• Machine Chest Press Machines
• Assisted Pull-Ups Machines
• Machine Row Machines
• Machine Shoulder Press Machines
• One-Arm Machine Press Machines
• Machine Lateral Raise Machines
• Standing Calf Raises Machines
• Seated Calf Raises Machines
• Hack Squat Calf Raises Machines
• Plate-Loaded Donkey Calf Raise Machines
• Hip Adduction (Machine) Machines
• Hip Abduction (Machine) Machines
• Reverse Pec Deck Machines
• Pec Deck Fly Machines
• Seated Leg Curl Machines
• Lying Leg Curl Machines
• Leg Extension Machines
• Machine Crunch Machines

Best Machines movement for each muscle

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

• Quads Leg Press 100%
• Calves Standing Calf Raises 100%
• Abductors (outer hip) Hip Abduction (Machine) 100%
• Hamstrings Seated Leg Curl 95%
• Chest Machine Chest Press 95%
• Lats Assisted Pull-Ups 95%
• Side delts Machine Lateral Raise 95%
• Abs Machine Crunch 90%
• Rear delts Reverse Pec Deck 90%
• Front delts Machine Shoulder Press 90%
• Mid-back / traps Machine Row 85%
• Adductors (inner thigh) Hip Adduction (Machine) 85%
• Biceps Assisted Pull-Ups 55%
• Glutes Single-Leg Press 50%
• Triceps Machine Chest Press 45%
• Forearms Assisted Pull-Ups 35%
• Obliques One-Arm Machine Press 20%