Equipment: Machine

Glutes

Machine Hip Thrust

4 × 10–12 · Beginner

Shoulders

Machine Shoulder Press

3 × 10–12 · Beginner

Hamstrings

Glute-Ham Raise

3 × 5–8 · Advanced

Calves

Donkey Calf Raise

4 × 10–15 · Intermediate

Quadriceps

Leg Press

3 × 10–12 · Beginner

Chest

Machine Chest Press

3 × 10–12 · Beginner

Calves

Standing Calf Raise

4 × 12–15 · Beginner

Back

Machine Row

3 × 10–12 · Beginner

Hamstrings

Seated Leg Curl

3 × 10–15 · Beginner

Quadriceps

Leg Extension

3 × 12–15 · Beginner