Life Fitness Machine Circuit
This six week program is a basic strength circuit which has been created to target all the main
muscle groups. This program could be used by those new to lifting or the more experienced lifter. It has
also been designed to be used as a cardio workout if you wish. This program uses the 14 Life Fitness
Machines (located at the south end of the weight room). This Program should be conducted three times
a week (i.e. M, W, F/ T, Th, and S). The following are steps to give you a great workout!
1. Locate the 14 Life Fitness Signature Series machines. They are the following:
 Seated Leg Press
 Chest Press
 Torso Rotation
 Leg Curl
 Shoulder Press
 Row/ Rear Deltoid
 Hip Abduction
 Hip Adduction
 Triceps Pulldown
 Assisted Dip/Chin
 Seated Leg Curl
 Pull Down
 Leg Extension
 Fly
2. Pick a starting location – the machines have been placed to follow along in order starting at the
seated leg press. You may go in any order, be sure to make sure you are switching off leg and arm lifts or
push and pull movements.
3. Pick a weight that is manageable yet will bring you to failure on or before your 15th rep. (This means
that between your 12th and 15th repetition you should no longer be able to do the lift as your muscles
will be exhausted)
4. Move to the next machine and again pick a weight and do 15 repetitions. If you would like to
incorporate cardio into this workout, only take 30 seconds in between machines and approximately 30
seconds to complete your lift.
5. Repeat step 3, going through each of the machines listed above.
6. During week one you should go through the circuit once, during week two you should go through the
circuit twice, and weeks three through six the circuit should be conducted three times.
NOTE: Those of you who are lifting for the first time should use minimal weight on your first day. The
focus of the first day should be to get an understanding of each of the machines.
Life Fitness Circuit
Use this chart to record the workouts you complete during each visit. Fill in the “Wt.____” space
with the weight you used during each workout to record your progress over the six week program. The
specified number combination (i.e. “1 x15”) identifies the number of sets and repetitions you are to
complete for each workout. The first number identifies the number of sets. The second number
identifies the number of repetitions in that set.
Machine
Name
Seated
Leg Press
Chest
Press
Torso
Rotation
Leg Curl
Shoulder
Press
Row/
Rear
Deltoid
Hip
Abduction
Hip
Adduction
Triceps
Pulldown
Assisted
Dip/Chin
Seated
Leg Curl
Pulldown
Leg
Extension
Fly
Abs
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.___
3 x 30
Seconds
1x
Through
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
3 x 30
Seconds
2x
Through
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
3 x 30
Seconds
3x
Through
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
3 x 30
Seconds
3x
Through
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
3 x 30
Seconds
3x
Through
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
1 x 15
Wt.____
3 x 30
Seconds
3x
Through