Cable and machine quad exercises
8 exercises from the diary's catalog, all with photos. Below are the list and a sample quad workout: compounds first, then isolation.
8 exercises
Sample workout
Templatequad workout
- Leg Press3×6–10
- Hack Squat3×6–10
- Leg Extension3×10–15
- Single-Leg Leg Extension3×10–15
Four exercises from the list: compounds first, then isolation. It's a template for one day; how many sets a muscle needs per week is in the volume guide, and how to progress is in the progressive overload guide.
Why machines and cables
A machine sets the path, and a cable keeps tension where a dumbbell goes slack — at the bottom of a raise or the top of a fly. There's nothing to stabilise, so you can safely take sets close to failure without a spotter, and changing the weight is moving a pin. For a beginner, machine quad exercises are the easiest way in.
The downsides: a machine is built for an average person — adjust the seat and handles to fit you — and machines that look identical weigh differently from gym to gym. Only compare your numbers on the same machine.
Log your workouts — I'll show how many sets a week you give this group.
Prefer Telegram? Open the bot — same diary.