Q&A: Maximum Muscle Building Workout Plan Using Machines Only?

Question by Johnny Blaze: Maximum Muscle building workout plan using machines only?
There are no free weights in my complex’s gym. Please provide me a weekly workout plan for max muscle growth using high intensity sets (3-6 reps with max weight) using the basic machines. Cardio input is also appreciated for fat burning and muscle gain as the gym has steppers, bikes and treadmills. I’m 22 yrs old and weigh 170 lbs. Any suggested supplements and when to take them would also be appreciated. Thanks to all who answer!

Best answer:

Answer by Brett A
No freeweights? Thats a ripoff. Free weights give you best results. Oh well.

Machines should give you results but not as fast.

First, if you want to bulk up you should understand that you should do low reps (6-8) and as much weight as it takes for you to be unable to do any more than 8 reps. Then you should divide up your days to isolate one part of your body, to optimize your workout. Example, day 1, Biceps, back, day 2, triceps, chest, day 3, legs. Day 5, shoulders, anything you might have missed.

Back, Biceps: Pull down machine, bicep curl machine, Seated row machine.

Chest, Triceps: Bench press machine, tricep extension machine, Fly machine.

Legs, there should be a ton of leg machines for your thighs and calves, just use as many as possible.

Shoulders: Military press

These are the only things i can really think of, they are machines at my gym so maybe yours will have more. However my advice to you is find a gym with freeweights.

As for supplements, take isolated whey protein after your workout. You could also take it before. If you wanted to take creatine, do it after your workout as well.

Know better? Leave your own answer in the comments!

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