Machine Only Workout Questions

[Pakman38]

Hi,

I'm still very new to strength training. Long story short the gym I go to has more availability to machines as opposed to free weights, so as far as I'm concerned the only way I can get a full workout in is by utilizing machines only. current regiment is this:

Day 1: Shoulder press, leg extensions (+ reverse), hip abductions (+reverse) ab press, bicep curl.
Day 2: Chest press, Lat Pulldowns, Leg Presses, ab press, tricep push, Lat flys
Day 3: Ab press, bicep curl, tricep push, leg presses, chest press.

Every day I will spend 25 minutes on the elliptical with 4 miles distance as goal.

I try to stay around 1800 calories consumed a day.

: 6'1
Wght: 195

Overall goal is to be in better shape for simple things like: hiking, helping people to move, playing sports, general things like that. (And oh yeah not to have a gigantic beer ). But the biggest questions on mind are: Will strength ever increase substantially enough as things are? Am I doomed to failure because I don't utilize free weights? What can I do to improve upon it? Any help/advice is appreciated. Thanks.

[Boss Man]

Hi Pakman, good to speak to you.

This should work better for you, as your current system looks a bit disjointed.

Squats, 2 sets, 10 reps

Lunges, 2 sets, 10 reps

Deadlifts, 2 sets, 10 reps

Bench press, 2 sets, 10 reps

Bent over rows, 2 sets, 10 reps

Shrugs, 2 sets, 10 reps

Planks, 30 - 45 seconds

You increase the planks by 5 seconds a week until you can do around 90 seconds

You do this 3 times a week every other day

Use the third smallest dumbbells on squats, lunges, Deadlifts and bent over rows and the second smallest ones on the other stuff except planks, then increase your weight every 1-2 weeks, until you're going to about 95% of failure for reps, then increase your weight based on how much stronger you get, beyond the acclimatisation period.

I also think you're calories are a bit low, you're about 200 below the sedentary average, so I'd suggest getting the calories up by another 500 a day, but you could have 100-200 less on non-training days.

[Pakman38]

Hi Bossman,

Thank you very much for your reply. The gym I go to has the following machines:
Chest press
Shoulder press
Lat pull down
Row
Bicep curl
Tricep push
Lat fly
Leg extension
Leg press
Calf extension
Hip
About bench

These are in reality the only ones I can utilize. Free weights aren't available. Thanks.

[Boss Man]

Okay in that case then you can alter the system to this.

Leg Press, 2 sets, 10 reps

Chest press, 2 sets, 10 reps

Rows, 2 sets, 10 reps

Shoulder press, 2 sets, 10 reps

Planks, 30 - 45 seconds

incidentally what is an about bench and what does hip mean, do you mean an adductor machine?