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Machine Arms & Core

Build strong, defined arms and a rock-solid core using machines for maximum control and muscle activation. Expect a satisfying pump and a real burn through your midsection!

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Workout Breakdown

Warm-Up

Arm Circle

2 sets × 30s, 30s

Shoulder Roll

2 sets × 20s, 20s

Thoracic Rotation

2 sets × 30s, 30s

Cat-Cow

1 set × 45s

Machine Arms

Bicep Curl - Machine

4 sets × 12 reps, 12 reps, 12 reps, 12 reps

Triceps Extension - Machine

4 sets × 12 reps, 12 reps, 12 reps, 12 reps

3 circuits

Bicep Curl (Standing) - Cable

1 set × 10 reps

Triceps Pushdown - Cable

1 set × 10 reps

Preacher Curl - Machine

3 sets × 10 reps, 10 reps, 10 reps

Triceps Dip - Machine

3 sets × 10 reps, 10 reps, 10 reps

Core

Crunch - Cable

3 sets × 15 reps, 15 reps, 15 reps

Cable Woodchop (Low to High) - Cable

3 sets × 12 reps, 12 reps, 12 reps

Hanging Knee Raise

3 sets × 15 reps, 15 reps, 15 reps

3 circuits

Plank

1 set × 40s

Bicycle Crunch

1 set × 20 reps

Cool Down

Child's Pose

1 set × 45s

Triceps Stretch - Overhead

1 set × 30s

Bicep Wall Stretch - Body Only

1 set × 30s

Supine Spinal Twist

1 set × 30s