Train all muscle groups on a single machine

If you are looking for a complete and effective workout that activates all muscle groups, the full body routine on the multipower is an excellent option. In this article, we explain what it consists of, what benefits it provides, and how you can perform it in your gym with a multipower.

Benefits of a full body routine on the multipower

The multipower is a versatile machine that allows you to perform guided movements with greater safety and control. Some of its benefits are:

• Greater stability and movement control

• Ideal for beginners and advanced users

• Allows training with heavy loads without the need for a spotter

• Lower risk of injury

• Ease of performing compound and isolation exercises

Example exercise guide in our Smith Machine S8000

Full body routine exercises on the multipower

In this workout, we combine compound and isolation exercises to work chest, back, shoulders, arms, legs, and core. The routine is based on the following exercises:

Chest

• Dips on Parallel Bars (activation and work of pectorals and triceps)

• Bench press (key exercise for chest strength and muscle mass)

• Incline Press (focused on the upper part of the chest)

• Cable Crossover (isolation work for the chest)

• Low Cable Crossover (greater emphasis on the lower part of the chest)

Back

• Pull-ups (fundamental movement for back strength and development)

• Barbell Row (overall work of lats and trapezius)

• Pulley Row (control and activation of the latissimus dorsi)

• T-bar row (focused on the middle back)

• Pull over (isolation and stretching of lats)

Shoulders

• Face pull (injury prevention and work on traps and rear deltoids)

• Military press (compound movement to gain shoulder strength)

• Lateral raises (development of deltoid width)

• Unilateral military press (greater core activation and imbalance correction)

Arms

• Rope extension (triceps focused on the long head)

• Rope extension (variation) (for a different triceps activation)

• Cable contraction (focus on biceps pump)

• Barbell curl (classic movement for biceps growth)

Legs and Core

• Squats on the multipower (safety and stability in the squat)

• Abdominals (core strengthening)

• Barbell abdominals (greater activation of the lower abdominal muscles)

Tips to optimize your routine on the multipower

1. Adjust the load: Use a weight that allows you to perform between 8 and 12 repetitions per set.

2. Control technique: Maintain correct execution to avoid injuries.

3. Maintain progression: Increase the load or repetitions as you progress.

4. Don't forget rest: Between 30 and 90 seconds between sets, depending on the exercise.

Conclusion

The full body routine on the multipower is an efficient training strategy to improve strength, muscle mass, and endurance. If you are looking for a safe and effective way to train your whole body in a single session, this is an excellent option.

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