Selectorized, or pin selector, machines are great to use at all fitness levels. Here’s a great full body workout to do during your next gym session. Complete four sets of eight to 12 repetitions and rest for 45-90 seconds between each set. If you’re short on time, you can do supersets by completing two or three of the exercises back-to-back without rest.
Exercise 1: Leg Press
The leg press targets multiple muscles in the lower body and forces the quads, glutes, and hamstrings to work together simultaneously. Keep your lower back pressed against the pad and your feet flat on the platform to fully engage your muscles.
Exercise 2: Shoulder Press
The shoulder press strengthens your deltoid and pectoralis muscles in addition to your triceps. This exercise is a great way to build strength and sets the foundation for healthy shoulders when combined with rows and pull downs.
Exercise 3: Seated Hamstring Curl
Strong hamstrings can reduce lower back pain and improve knee health. Seated hamstring curls target the hamstrings by forcing the knee to flex from a bent hip position, which is more challenging because it requires the hamstring to flex from a longer, stretched position (versus simply standing). Make sure the knee joint is lined up with the pivot point of the machine.
Exercise 4: Lat Pull Down
The lat pull down works both the lats and biceps, giving you a bigger bang for your buck than doing exercises that target those muscles separately. This exercise works the muscles in the backside of the body that are essential for good posture and keeping your overhead mobility in tact.