Upper Body on Machine

Till now you have learned basic warm up exercise and after warm up exercises. Here are some workouts can be done on a machine. Firstly have a work out plan sheet on which you plan what to do and how many reps to do every day. Divide your workout plan like this:

1. Chest Press
2. Lat Pull-down                        
3. Shoulder Press
4. Biceps
5. Triceps
6. Abs or Crunches

Upper body workout for men and Women

To make body flexible, comfortable and to concentrate, do these 4 exercise everyday.
    -  Treadmill
    -  Pull ups                                                      
    -  Parallel Bar Dips
    -  Jump Rope (Skipping Exercise)






Now coming to regular workout on Machine:

    Day 1 on Machine

          Chest Press ( Bench Press )

1.  Machine Flat Bench Press
2.  Incline Press
3.  Vertical Press                

    -    Push Ups
    -    Butterfly Press, for more effective workout you can do Dumbbell Press in between.
    -    Chest Press with Resistance Band
    -    Biceps

   Day 2 on Machine
 
         Lats ( Latissimus Dorsi Muscle )

     -   Overhead Pull-down ( Back and Front )
     -   Seated Row
     -   Barbell Rowing
     -   T-Bar Rowing
     -   Dumbbell Rows
     -   Chin Ups or Pull Ups
     -   Triceps

   Day 3 on Machine

         Shoulder Press
     
     -   Barbell Shoulder Press ( Front and Back )
     -   Seated Shoulder Press ( Military Press )
     -   Cable Front Rise
     -   Machine Lateral Rise
     -   Cable Side Raise
     -   Cable Bent Over
     -   Triceps