Gym Machine Walkthrough Notes

Introduction

• Quick shoulder and bicep workout with Cam
• Focus on gym machines
• Visual examples helpful for understanding

Leg Press

• Positioning: Back flat, not leaning too far back
• Different foot positions target different muscles:
  • Higher position targets glutes
  • Lower position targets quads
• Important tips:
  • Never fully straighten legs to avoid injury
  • Use full range of motion as much as possible

Hack Squat

• Use a foam roller behind shoulders to adjust angle
• Focus on quads and lower back protection

Hip Thrust/Glute Bridge Machine

• Maintain a straight back; keep chin tucked
• Hip thrust (full range) vs. glute bridge (smaller range)

Hamstring Curl

• Laying hamstring curl: Works hamstrings in lengthened position
• Important to focus on muscle-mind connection
  • Avoid using lower back to lift

Leg Extensions

• Adjust the back lever to ensure proper knee alignment
• Use full range of motion; consider pausing at the top
• Avoid excessive weight to prevent injury

Abductor Machine

• Remember "abductors" by relating to aliens
• Important for leg strength; not primarily for glutes

Machine Usage Tips

• Usage of machines can lead to less room for error
• Focus on proper form to prevent injuries

Weighted Exercises

• Describe chin-up motion and shoulder blade squeezing for proper form
• Shrugs: Shoulders to ears for upper traps

Chest Supported Row

• Works upper back; various grip options available

Incline Chest Press Machine

• Line up with where nipples would be for proper positioning
• Avoid straightening elbows completely

Split Squats

• RDLs (Romanian Deadlifts) or using blocks for height
• Bulgarian setup: Correct foot positioning is key

Australian Pull-Ups

• A progression for regular pull-ups

Conclusion

• Use machines at your own discretion
• Cables and free weights provide valuable training options
• Comment for more information on free weights or cables
• Thank you for watching!