Guide
Machines
Leg press, chest press, a high row, a shoulder press, and a leg curl. The load sits on the stack.
The session
Set the seat before the first rep. Swap the Smith press for a machine shoulder press if the gym has one under another name. Search the catalog for the machine you are standing at.
Lever Horizontal Leg Press
A horizontal plate-loaded machine exercise targeting the entire thigh, especially the quadriceps.
- Sit on the leg press and adjust seat as needed.
- Place feet shoulder-width apart on platform.
- Push platform away by extending legs.
- Do not lock knees at the top position.
- Lower platform under control to start position.
Lever Lying Chest Press
A plate-loaded machine press mimicking the bench press to target the entire chest safely.
- Lie supine on the machine bench.
- Grip the handles firmly, elbows bent.
- Engage chest and press handles forward and up.
- Fully extend arms without locking out elbows.
- Slowly return to starting position.
Lever High Row
A chest-supported machine row that trains the upper back by pulling handles from in front of you toward your torso.
- Adjust the seat so the handles start around upper-chest height when you sit down.
- Sit with your chest firmly against the pad and place your feet flat on the platform.
- Grab the handles with an overhand grip and straighten your arms without lifting your chest off the pad.
- Pull the handles back toward your upper ribs by driving your elbows down and back.
- Squeeze your shoulder blades together at the end of the pull.
- Return the handles forward under control until your arms are straight again.
Smith Seated Shoulder Press
A seated overhead press on a Smith machine that trains the delts and triceps with a fixed bar path.
- Set a bench or seat under the Smith bar so the bar starts around shoulder height when you sit down.
- Sit tall with your back supported, plant your feet flat, and grip the bar just wider than shoulder width with palms forward.
- Unrack the bar and hold it above your upper chest with wrists stacked over elbows.
- Lower the bar in a straight path until it reaches about chin to shoulder level.
- Press the bar straight up until your arms are extended overhead.
- Lower the bar with control to the start position and repeat.
- Finish by locking out the top and rotating the bar to re-rack it on the hooks.
Lever Lying Leg Curl
A machine hamstring exercise done face down by bending the knees to curl a padded lever toward the glutes.
- Adjust the machine so your knees line up with the machine's pivot and the pad rests against the back of your lower legs above your heels.
- Lie face down on the bench with your legs straight and grab the handles or bench edges for support.
- Press your hips into the pad and point your toes forward to set your start position.
- Curl the pad upward by bending your knees until your heels move toward your glutes.
- Pause briefly at the top while keeping your hips down and thighs on the pad.
- Lower the pad back down under control until your legs are straight again.