Machine City
DeRosa Strength
General Fitness, Strength & ConditioningWelcome to Machine City
A strength program centered around machines that can be done at any commercial gym. For those just starting, and those who have some experience and are looking for a structure when it's time to hit the weights. This is for you.
We focus on 4 days of strength training a week (2 lower body, 2 upper body) with 2 optional days to get in some added mobility and aerobic work. You're going to feel stronger than you have been before, and look like it too!
Designed for beginners and first timers, but anyone seeking structure will benefit. The rules are all the same regardless. Show up, train smart, train hard.
Sessions can take anywhere from 60-90 minutes
Build your strongest, most resilient self to do awesome shit in life.
Prep
A
Lower Body Warm Up
Lower Body Warm Up 2 Rounds 8 Air Squats with a 2 count pause at the bottom 8 Inchworms 8 Glute Bridges with a 2 count hold at the top 4/side Groiners -- Pigeon Stretch - 30 seconds per side Perform these 4 movements followed by 30 seconds each side of the pigeon stretch. Repeat again for another round.
B
Leg Press
4 x 10
C
Leg Extension
3 x 10
D
Prone Machine Hamstring Curl
3 x 10
Circuit
E
2-3 Rounds Through 8/side Walking Lunges (16 steps total) 30/30/30 Plank Rest 60-90 seconds and repeat. --- 30/30/30 planks is as follows 30 seconds left side hold 30 seconds front plank hold 30 seconds right side hold. Performance notes: You can perform your planks with either straight arms or at the elbow. As you get stronger you can hold dumbbells in your hand for an extra challenge on the walking lunges.
F
Aerobic Cool Down
1 x 10:00
Prep
A
Upper Body Warm Up
Upper Body Warm Up 2 Rounds 8 Push Ups (From standard position, elevated position, or knees) 8 Inchworms 8 Band Pull Aparts 8/side Open Books -- Thoracic Rotation - 30 seconds per side Perform these 4 movements followed by 30 seconds each side of the thoracic rotation. Repeat again for another round.
B
Seated Chest Press
3 x 10
C
Lat Pulldown
3 x 10
D
Seated Shoulder Press
3 x 10
E
Horizontal Row Machine
3 x 10
Circuit
F
2-3 Rounds 10-15 Lying Leg Raises 10-15 Hammer Curls Rest 60-90 seconds and repeat. Performance notes: You can perform your Lying Leg Raises on a bench as seen in the video or on the floor. Hammer Curls should be on the lighter side to start. Focus on control and keeping your shoulders down. Don't shrug the weight up. If you're doing that and it's only around rep 5 or 6 drop the weight and focus on form and control.
G
Aerobic Cool Down
1 x 10:00
Prep
A
Train Till Death Mobility
MOBILITY Worlds Greatest Stretch 1-2 minutes per side or as needed Pigeon Stretch 1-2 minutes per side or as needed Thread The Needle 1-2 minutes per side or as needed Open Book 1-2 minutes per side or as needed.
Prep
B
Aerobic Warm Up
MOVEMENT PREP 30 seconds Jumping Jacks 30 seconds High Knees 10 Air Squats 10 Glute Bridges 30 seconds/side Side Planks
C
Aerobic Development
1 x 20:00
Prep
A
Lower Body Warm Up
Lower Body Warm Up 2 Rounds 8 Air Squats with a 2 count pause at the bottom 8 Inchworms 8 Glute Bridges with a 2 count hold at the top 4/side Groiners -- Pigeon Stretch - 30 seconds per side Perform these 4 movements followed by 30 seconds each side of the pigeon stretch. Repeat again for another round.
B
Leg Press
4 x 10
C
Bulgarian Split Squat
3 x 20
D
Leg Extension
3 x 10
E
Single Leg DB Hip Thrust
3 x 20
F
Prone Machine Hamstring Curl
3 x 10
G
Aerobic Cool Down
1 x 10:00
Prep
A
Upper Body Warm Up
Upper Body Warm Up 2 Rounds 8 Push Ups (From standard position, elevated position, or knees) 8 Inchworms 8 Band Pull Aparts 8/side Open Books -- Thoracic Rotation - 30 seconds per side Perform these 4 movements followed by 30 seconds each side of the thoracic rotation. Repeat again for another round.
B
Seated Chest Press
3 x 10
C
Lat Pulldown
3 x 10
D
Incline Dumbbell Press w/ Neutral Grip
3 x 10
E
Single Arm Dumbbell Row
3 x 20
F
PF Tricep Machine
3 x 12
G
PF Bicep Curls Machine
3 x 12
H
Aerobic Cool Down
1 x 10:00
Prep
A
Train Till Death Mobility
MOBILITY Worlds Greatest Stretch 1-2 minutes per side or as needed Pigeon Stretch 1-2 minutes per side or as needed Thread The Needle 1-2 minutes per side or as needed Open Book 1-2 minutes per side or as needed.
Conditioning
B
Aerobic Warm Up
MOVEMENT PREP 30 seconds Jumping Jacks 30 seconds High Knees 10 Air Squats 10 Glute Bridges 30 seconds/side Side Planks
Circuit
C
Bodyweight Movement Circuit Set a timer for 15 minutes. Throw on some great music and work through this continuously. 6 Push Ups 8 KB/DB Swings 10 Air Squats 60 seconds Jumping Jacks Performance Notes: Depending on where you are at in your level of fitness you can perform your push ups to suit you. If regular push ups are a struggle, do these on your knees, or at an elevated position. If you don't know how to do KB swings you can change the movement to single leg glute bridges. Air Squats can be done full range of motion or at a depth that you can perform with confidence. Finally, if jumping jacks bother your knees you can sub these for mountain climbers, or even jump on a bike for 60 seconds.
Use Machine City as your plan to action with your gym memberships. No more endless cardio. No more random exercises. Follow a plan to get stronger, build muscle, and learn about your body.
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