Pathway in a gym with various Life Fitness Machines flanking both sides.

Machine Workout

Take the guesswork out of your training with our guided Life Fitness Machine Workouts. Each session is designed to maximize results in about an hour, using easy-to-adjust equipment that supports proper form and steady progress. Whether you’re new to the gym or leveling up your routine, these upper and lower body workouts give you a structured, effective plan to build strength, confidence, and consistency.

Choose your workout level:

Beginner

Use moderate weight you can lift comfortably for all reps.
Focus on controlled movements and full range of motion.
Keep rest between 90 seconds and 2 minutes.

Intermediate

Increase weight by 10-15% over beginner amount.
Add a 2-second pause at peak contraction for each rep.
Reduce rest time to 60 seconds.

Advanced

Use drop sets (reduce weight 20% after failure and continue)
Superset Chest press with Lat Pulldown, and Shoulder Press with Seated Row.
Rest only 45 seconds between paired exercises and 60 seconds for the others.

Chest Press Machine

Builds chest, shoulders, and triceps strength.

3 Sets | 12 Reps

Overhead Lat Pulldown

Strengthens upper back and improves posture.

3 Sets | 12 Reps

Seated Row

Works mid-back, lats, and rear shoulders.

3 Sets | 10-12 Reps

Shoulder Press

Develops shoulders and triceps.

3 Sets | 10 Reps

Bicep Curl Machine

Isolates and tones the biceps.

3 Sets | 12-15 Reps

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