Low Impact, 🔥High Gains🔥: ✨Machine Only Workouts✨🍑

Finding a workout that hits all your key muscle groups while being mindful of your back can be tricky. Here's a full-body session I use as someone who has severe back pain, focusing on glutes, legs, abs, back, biceps, shoulders, calves, and hamstrings—using only machines and ensuring your back stays safe.

✨1. Leg Press (Glutes, Hamstrings, Quads)✨

Why: Supports your back while allowing you to target your lower body.

How: Place your feet high on the platform to focus on glutes and hamstrings.

Reps/Sets: 4 sets of 12-15 reps

✨2. Seated Leg Curl (Hamstrings)✨

Why: Isolates the hamstrings without putting pressure on the lower back.

How: Adjust the machine to ensure your legs are supported.

Reps/Sets: 3 sets of 10-12 reps

✨3. Seated Ab Crunch Machine (Abs)✨

Why: Provides controlled movement and support for your lower back.

How: Keep the motion slow and controlled to avoid strain.

Reps/Sets: 4 sets of 15 reps

✨4. Lat Pulldown (Back)✨

Why: Focuses on your upper back and lats while allowing you to sit comfortably.

How: Keep your chest lifted and avoid pulling too far

behind your neck to prevent stress on the spine.

Reps/Sets: 3 sets of 10-12 reps

✨5. Seated Row (Back, Biceps)✨

Why: Targets back and biceps, keeping your spine in a safe position.

How: Keep your back straight and engage your core throughout.

Reps/Sets: 4 sets of 12 reps

✨6. Shoulder Press Machine (Shoulders)✨

Why: Stabilizes your core while you build shoulder strength.

How: Keep your back pressed against the seat, and don't overextend.

Reps/Sets: 3 sets of 10-12 reps

✨7. Cable Glute Kickback (Glutes)✨

Why: Perfect for isolating the glutes without straining the back.

How: Maintain a slight bend in your knees, and keep your back neutral.

Reps/Sets: 3 sets of 12 reps per leg

✨8. Seated Calf Raise Machine (Calves)✨

Why: Targets calves without any risk to your lower back.

How: Keep a slow and controlled pace, emphasizing the squeeze at the top.

Reps/Sets: 4 sets of 15 reps

✨Tips:✨

✅Focus on form: Keep movements slow and controlled to protect your back.

✅Engage your core: Stabilizing your core throughout will reduce strain on your spine.

✅Avoid heavy weights: Opt for moderate resistance, increasing only when your form is perfect.

This is one of the workouts I use to ensure I hit all the major muscle groups safely and efficiently, and I think it’ll work for you too!

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✨💪Machine Only Splits💪✨

💪Upper Body Day (Machines Only)💪

This upper body workout focuses on your back (upper, mid, and lower), shoulders, triceps, and biceps—great for building strength without stressing your back.

✨1. Lat Pulldown (Upper Back)✨

Why: Targets the lats and upper back.

How: Keep your chest lifted and avoid swinging your body.

Reps/Sets: 4 sets of 10-12 reps

✨2. Seated Row (Mid Back)✨

Why: Works the mid-back and biceps, providing stability to the spine.

How: Engage your core and avoid pulling with your lower back.

Reps/Sets: 4 sets of 12 reps

✨3. Back Extension Machine (Lower Back)✨

Why: Strengthens the lower back safely.

How: Avoid overextending at the top to prevent strain.

Reps/Sets: 3 sets of 12 reps

✨4. Shoulder Press Machine (Shoulders)✨

Why: Stabilizes your core while focusing on shoulders.

How: Keep your back supported against the seat.

Reps/Sets: 3 sets of 10 reps

✨5. Tricep Pushdown (Triceps)✨

Why: Effective for targeting the triceps while keeping your posture upright.

How: Use a slow, controlled motion, avoiding shoulder involvement.

Reps/Sets: 4 sets of 12 reps

✨6. Bicep Curl Machine (Biceps)✨

Why: Isolates the biceps and prevents unnecessary movement.

How: Keep your elbows stationary and focus on the squeeze at the top.

Reps/Sets: 4 sets of 10-12 reps

🍖Legs and Glutes Day (Machines Only)🍗

This workout focuses on hamstrings, quads, calves, and glutes, keeping your back in mind.

✨1. Leg Press (Quads, Hamstrings, Glutes)✨

Why: Provides full leg engagement without lower back stress.

How: Place your feet higher to hit glutes and hamstrings.

Reps/Sets: 4 sets of 12-15 reps

✨2. Seated Leg Curl (Hamstrings)✨

Why: Isolates hamstrings while supporting the back.

How: Adjust the machine to ensure full range of motion.

Reps/Sets: 4 sets of 10-12 reps

✨3. Leg Extension (Quads)✨

Why: Targets quads directly, keeping you seated.

How: Slow and controlled motion to protect your knees and back.

Reps/Sets: 3 sets of 10 reps

✨4. Seated Calf Raise (Calves)✨

Why: Effective at isolating the calves without standing.

How: Focus on squeezing at the top of each rep.

Reps/Sets: 4 sets of 15 reps

✨5. Hip Abduction Machine (Glutes)✨

Why: Focuses on the outer glutes and thighs.

How: Keep your back straight and squeeze your glutes with each rep.

Reps/Sets: 3 sets of 12 reps

🍑Glute-Focused Day (Machines Only)🍑

This day is all about hitting every part of the glutes using machines.

✨1. Glute Drive Machine (Glutes)✨

Why: Simulates hip thrusts, the best for building glutes.

How: Drive through your heels and squeeze at the top.

Reps/Sets: 4 sets of 12 reps

✨2. Smith Machine Squat (Glutes)✨

Why: Controls the motion to target glutes and quads.

How: Keep feet wider and toes slightly outward for more glute activation.

Reps/Sets: 3 sets of 10-12 reps

✨3. Cable Glute Kickback (Glutes)✨

Why: Isolates the glutes without lower back strain.

How: Maintain a slight bend in the knees and drive your heel back.

Reps/Sets: 3 sets of 12 reps per leg

✨4. Hip Abduction Machine (Outer Glutes)✨

Why: Focuses on the outer glutes and hip stabilizers.

How: Sit upright, pushing out slowly to avoid engaging the lower back.

Reps/Sets: 4 sets of 15 reps

🔥Abs-Focused Day (Machines Only) – Core & Abs🔥

✨1. Seated Ab Crunch Machine (Upper & Lower Abs)✨

Why: Effectively works both the upper and lower abs while supporting the back.

How: Keep your movements controlled, focusing on squeezing your abs as you crunch.

Reps/Sets: 4 sets of 15 reps

✨2. Abdominal Crunch Machine (Core)✨

Why: Engages the entire core, focusing on the front of the abs.

How: Adjust the weight for controlled, focused

movements, and avoid using momentum.

Reps/Sets: 4 sets of 12-15 reps

✨3. Hanging Leg Raise (Lower Abs)✨

Why: Targets the lower abs while keeping the back safe if performed in a captain’s chair or using a machine for support.

How: Keep your legs straight, lifting them slowly to engage the core.

Reps/Sets: 4 sets of 12 reps

✨4. Machine-Assisted Crunch (Upper Abs)✨

Why: Isolates the upper abs, allowing for increased resistance to develop core strength.

How: Focus on using your abs to pull forward without involving your neck or shoulders.

Reps/Sets: 3 sets of 10-12 reps

✨5. Machine-Assisted Leg Raise (Lower Abs)✨

Why: Focuses entirely on the lower portion of your abs, providing support for your back.

How: Lift your legs while engaging your core, keeping your back straight.

Reps/Sets: 3 sets of 12 reps

Xo,

Cha

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