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Workout W
Workout M3D
Workout M4D
Gain Muscle Size
Increase Muscle Tone
Increase Definition
BFL Charts
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Men's Total Body Workout
Beginner or Toning
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Workout # 1
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Legs
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Leg Press
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Machine # 20
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Calves
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Calf Raise on Leg Press
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Machine # 20
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Chest
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Flat Bench Press
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Bench # 21 or 22
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Back
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Seated Cable Rows
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Machine # 2
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Shoulders
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Seated Overhead Dumbbell Press
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Bench # 28 or 29
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Triceps
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Cable Pushdowns
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Machine # 6
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Low Back
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Hyperextensions
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Bench # 19
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Abs
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Crunches
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Floor
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Workout # 2
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Legs
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Leg Extensions
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Machine # 11
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Leg Curls
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machine # 1
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Calves
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Seated Calf Raises
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Machine # 3
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Chest
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Dumbbell Flyes
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Flat Utility Bench
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Back
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Cable Pulldowns
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machine # 4
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Shoulders
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Lateral Dumbbell Raise
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Triceps
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Dumbbell Kickbacks
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Flat Utility Bench
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Biceps
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Hammer Curls
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Abs
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Bench Knee Raises
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Flat Utility Bench
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Low Back
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Partial Deadlifts
Put support pins just below knee
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Machine # 12
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Workout # 3
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Legs
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Hack Squats or Squats
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Icarion or Machine # 8
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Calves
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Standing Calf Raise
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Machine # 8
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Chest
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Incline Bench Press
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Bench # 23
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Back
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Widegrip Bench Rows
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Machine # 9
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Shoulders
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Bent over Dumbbell Raise
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Adjustable Incline Chair
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Triceps
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Rolling Grip Cable Pushdowns
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Machine # 6
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Biceps
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Cable Curls
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Machine # 6
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Low Back
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Hyperextensions
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Bench # 19
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Abs
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Alternate Crunches
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Floor
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