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
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Use moderate weight you can lift comfortably for all reps.
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Focus on controlled movements and full range of motion.
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Keep rest between 90 seconds and 2 minutes.
Intermediate
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Increase weight by 10-15% over beginner amount.
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Add a 2-second pause at peak contraction for each rep.
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Reduce rest time to 60 seconds.
Advanced
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Use drop sets (reduce weight 20% after failure and continue)
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Superset Chest press with Lat Pulldown, and Shoulder Press with Seated Row.
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Rest only 45 seconds between paired exercises and 60 seconds for the others.
01
Chest Press Machine
Builds chest, shoulders, and triceps strength.
​3 Sets | 12 Reps
02
Overhead Lat Pulldown
Strengthens upper back and improves posture.
​3 Sets | 12 Reps
03
Seated Row
Works mid-back, lats, and rear shoulders.
​3 Sets | 10-12 Reps
04
Shoulder Press
Develops shoulders and triceps.
​3 Sets | 10 Reps
05
Bicep Curl Machine
Isolates and tones the biceps.
​3 Sets | 12-15 Reps