Machine | Areas Trained | Type | Rack Alternative | Attachment Types | Examples | 1 - URL | 2 - URL | 3 - URL |
---|---|---|---|---|---|---|---|---|
Leg Extension | Quads | Single Station | Almost (near match) | Lever / Iso Arms | ||||
Leg Press | QuadsHamstrings | Single Station | Almost (near match) | Leg Press | [1 - Titan fitness leg press $300] [2 - | |||
Leg Curl | Hamstrings | Single Station | Almost (near match) | Leg Curl, Reverse Hyper, GHD | [1 - Sorinex plate loaded leg curl $700] — [2 - Rogue RH-2M reverse hyper $625] — [3 - Rogue Echo GDH $345] | |||
Hip Ab/adductor | Legs (General) | Single Station | No | NA | ||||
Lateral Raise | Shoulders/Arms | Single Station | No | NA | ||||
Pec Fly / Rear Delt | ChestShoulders/Arms | Single Station | No | NA | ||||
Shoulder Press | Shoulders/Arms | Single Station | Yes (exact) | Lever / Iso Arms | [1 - Rogue Adjustable Lever Arms $1000] — [2 - Repfitness adjustable lever arms $400] | |||
Row | Back | Single Station | Yes (exact) | Lever / Iso Arms, Rack Chest Pad | See above OR [1 - Sorinex Bulldog pad $300] | |||
Chest Press | Chest | Single Station | Yes (exact) | Lever / Iso Arms | See above | |||
Seated Calf Raise | Calf | Single Station | Almost (near match) | Lever / Iso Arms + Bench | See above | |||
Standing Calf Raise | Calf | Single Station | Yes (exact) | NA - Just need a straight bar | NA | |||
Preacher Curl | Shoulders/Arms | Single Station | Yes (exact) | Rack Chest Pad, Adjustable Bench Pads | [1 - Titan preacher curl $140] | |||
Lat Pulldown | ChestBackShoulders/Arms | Multi-use | Yes (exact) | Lat Pulldown (Plate/Stack) | [1 - Flex wheeler's back widow $300] — [2 - Repfitness lat pulldown + row $150] | |||
Tricep Press | Shoulders/Arms | Multi-use | Almost (near match) | Lat Pulldown (Plate/Stack), Dip Attachment | See above OR — [1 - Rogue matador $150] — [2 - Titan Y bar $65] | |||
Seated Row | Back | Single Station | Yes (exact) | Lat Pulldown (Plate/Stack) | See Lat Pulldown | |||
Cables | ChestShoulders/Arms | Multi-use | Almost (near match) | Lat Pulldown (Plate/Stack) | See Lat Pulldown OR customize rack with 2 cable stacks | |||
Landmine | ChestBack | Multi-use | Yes (exact) | Landmine (Bumper/Rack) | [1 - Repfitness landmine $70] — [2 - Vulcan bumper plate landmine $70] | |||
Back Extensions | Back | Single Station | Almost (near match) | Leg Rollers | Configure 2 leg rollers to simulate this. [1 — Rogue leg rollers $105] | |||