A visit to a well-equipped gym might give an impression of a junkyard, albeit a shiny one, full of random thingamajigs and large sweaty bodies.
Gym machines can be incredibly intimidating, especially if you have no idea, what the fifty plus various machines in a gym are for.
The most significant fear most of us women have is the fear of embarrassing ourselves.
Hi, I’m Zoey and in this article I’m going to be sharing some really good gym machine workout routines for women.
Picture yourself staring down at a machine that looks like it was meant to break not build you, and you’ll probably want to beat a hasty retreat to the cardio section of the gym.
The silver lining is that gym members and owners are well versed in this matter and are very quick to help when flagged.
And if you are an introvert, it will help you to know that most gym machines come with illustrations on the set of muscles they target, and how to use them properly without hurting yourself.
Why should you have a gym machine workout routine?
Gym machines are designed to target specific muscle groups in your body. In fitness language, these are called isolation exercises.
Gym machines will help you focus on your form, in a setting that’s both controlled and safe.
They also help you minimize the guesswork when it comes to exercising particular muscle groups in your body correctly.
In a few words, they are perfect for toning and building your upper body and lower body muscles groups.
A good gym machine workout routine will ensure that none of your muscles are neglected, and that you do not waste precious workout time, roaming the gym machine world trying your hand in them all.
A good routine is properly balanced, hitting all those antagonistic muscle groups, and offering rest periods in between, to keep you in good form.
Gym machine exercises for the upper body circuit
- Bicep curl
If you are looking for the perfect gym equipment for women’s arms, then the curl bench is it! You can do fantastic biceps curls to work on your biceps, and is super easy to use. The curl bench is a seat that has a padded front section. By placing your arms over the padded part, you can achieve adequately formed curls, resulting in crowned biceps.
- Lateral pull down
It zones in on the muscles on your shoulders, neck, the upper and middle part of your back as well your biceps. This gym machine dramatically enhances those rounded or slouched shoulders, shoulders and neckline a well-chiseled look.
- Shoulder press
Done on a shoulder press machine, they are excellent strength and toning gym machine exercises for the shoulders and triceps.
- Tricep Dips
Done on the machine, they both tone and strengthen both the chest and the triceps for a sweet looking upper body form. Most women are not that particular about exercising their chest muscles, but some focus on them enhances the ultimate impact your routine will have on your form.
- Reverse fly’s
Also known as rear delt fly’s, they are great toning exercises for the rounded muscles that contour your shoulder known as deltoids. These exercises will tone and define your upper back muscles, for a great form.
- Cable Hammer Curl (Rope)
These curls can be performed by use of a rope or a bar. Used to strength train and tone the outer head of your biceps, your hands are in the “hammer curl” position as you exercise.
- Cable Tricep Pushdown (Rope)
Great for developing your triceps as isolation exercises, emphasizing on the outer part of your triceps, making them fantastic gym equipment for women’s arms.
- Lateral shoulder raise
Machine lateral shoulder raises isolate the side deltoids plus the upper back. If you are into a Johny Bravo upper torso and shoulders look, then this is the routine exercise you should master.
Gym machines for the lower body circuit
- Seated Reverse Leg Curl:
Also referred to as hamstring curls, they work on you guessed it..your hamstrings. If the back of your thighs have been looking a little bit flabby when in your little black dress, then this exercise will tone and tighten them.
- Seated leg curl:
In some gyms, your gym instructor might refer to these as leg extensions. These will help strengthen and tone your whole thigh, toning your quads for that beautiful bikini look.
- Standing Reverse Leg Curls:
These are your basic gym machine hamstring curls done when standing. They isolate and tone the back of your thighs.
- Leg Press:
Done on the leg press machine, they will target the calves, hamstrings, glutes, and quadriceps all at the same time. The leg press machine has an adjustable seat and a leg press that puts most emphasis on the quads.
- Smith machine lunge:
The smith machine provides excellent upper and lower body exercises and is excellent for lunges and squats too. If misused the Smith machine can strain your tendons and flexors. The Smith machine lunge will isolate, define and strengthen your glutes, hamstrings, and quads using your leg, calf, and abdominal muscles as stabilizers.
Points to consider when making a valid gym machine workout routine
- Have one day for your upper body workout, then follow it up with your lower body workout the next day. This ensures that you can keep working out when a bunch of your muscles are too sore from yesterday’s workout.
- When using gym machines for women focused workouts, maintain a tight core and body position. When sited, do not slouch. Keep that core and shoulder blades tight.
- Determine beforehand, if you want to focus on toning your body or building strength and mass. This will determine the number of sets and reps you do per exercise.
- For toning, four sets of up to 12 to 18 repetitions of each exercise are great. If strength is the focus, three sets of 6 to 10 reps are just what you need.
- Start out your routine with a bit of cardio to warm up your muscle groups. Fifteen minutes are good enough before jumping into the deep end of circuit training.
- Stretch your muscles after each workout, to prevent your muscle fibers from tightening up, causing you more after work out sorrow.
A sample one week gym machine workout routine for women
Monday: Upper body circuit day
- Shoulder Presses
Do some 15- 20 warm up set reps, then do three sets each of 6-10 strength reps or 12 – 18 toning reps for your triceps and shoulder muscles.
- Bicep curls
Go to the curl bench to work on your arms, particularly the biceps. Do some 15- 20 warm up set reps, then do some 6-10 strength reps or 12 – 18 toning reps, three sets each.
- Tricep Dips
Again this is upper body day, and you are focusing on toning and strengthening your arms with gym equipment for women’s arms. Do some 15- 20 warm up set reps, the do some 6-10 strength reps or 12 – 18 toning reps, three sets each.
Tuesday: Lower body circuit day
- Seated reverse leg curl
Hamstring curls are great for fantastic looking upper legs. Do some 15- 20 warm up set reps, the do some 6-10 strength reps or 12 – 18 toning reps, three sets each.
- Seated leg extension
Go to the leg extension machine. Do some 15- 20 warm up set reps, the do some 6-10 strength reps or 12 – 18 toning reps, three sets each. Keep your breathing steady, exhaling as you straighten your quads and inhaling as you return them to your initial position.
- Standing reverse leg curls
Do your reverse leg curls, but in an upward position. Do some 15- 20 warm up set reps, the do some 6-10 strength reps or 12 – 18 toning reps, three sets each
- Take a break from your upper and lower body circuit exercises to help your muscles recuperate faster. You can also make your Wednesday your core exercises or cardio day.
Thursday: Upper body circuit day
- Reverse fly’s
15- 20 warm up set reps, then do some 6-10 strength reps or 12 – 18 toning reps, three sets each.
- Cable hammer curls
Using the rope option, engage in 15- 20 warm up set reps, the do some 6-10 strength reps or 12 – 18 toning reps, three sets each for your biceps and arms
- Cable tricep pushdowns
You will use the rope option to isolate your triceps. Do 15- 20 warm up set reps, the do some 6-10 strength reps or 12 – 18 toning reps, three sets each
- Lateral shoulder raises
Do your warm up 15-20 sets followed by three sets of 6-10 strength reps or 12 – 18 toning reps.
Friday: Lower body circuit day
- Leg press machine day
Own that leg press machine today, time to work on most of the muscles on your legs, especially your quads. Do your warm up 15-20 sets followed by three sets of 6-10 strength reps or 12 – 18 toning reps.
- Seated reverse leg curls
Focus more on the hamstrings. Do your warm up 15-20 sets followed by three sets of 6-10 strength reps or 12 – 18 toning reps.
- Smith machine lunge
This routine on this gym machines for abs will assist you to get your bikini body working out your core. Bikini Body Workouts, a unique gym program for women, recommends proper gym workouts as one sure way to get your femme fatale body back. Do your warm up 15-20 sets followed by three sets of 6-10 strength reps or 12 – 18 toning reps.
- Engage in an optional cardio workout
Before You Go..
Always try and utilize gym machines in your routine and if you get stuck, always ask someone in the gym – most people are more than happy to help.
You are limited in the number of calories you can burn on gym machines though, so always include cardio in your fitness regime.
If you want a complete workout program designed just for women, then check out the Bikini Body Workout program.
It comes complete with videos, nutrition guide, shopping lists and some amazing gym workouts.
Click here now to learn more about Bikini Body Workouts.
Gym Machine Workout Routines For Women
Now you don't have to feel overwhelmed next time you go to the gym. These gym machine workout routines will help you get your workouts done so you can save time in the gym.