Use this for your first 2–3 weeks while you learn the machines and see how you recover.
Workout A · Life Fitness circuit
Build strong,
capable shoulders.
A complete upper-body session built for classic selectorized machines, with extra attention on all three heads of your shoulders.
Start workout
55–65minutes
Before you lift
Prime the shoulders
- 01Get warm
5 minutes easy cardio—enough to raise your temperature.
- 02Move well
10 arm circles each way, then 10 slow scapular squeezes.
- 03Ramp up
Do 1–2 easy warm-up sets before your first shoulder press.
Weekly frequency
Run this workout 1–2 times per week.
Start with one session if you are new or returning. Add a second only when your shoulders feel recovered and your performance is steady.
Repeat the full workout twice when soreness is mild and your reps stay strong.
Leave at least two days between sessions—Monday and Thursday works well.
MonWorkout ATueEasy cardioWedLower bodyThuWorkout AFriRestSatOptional cardioSunRest
Adjust when needed: If your shoulders are still more than mildly sore, your range of motion feels limited, or your performance drops, wait another day or do fewer sets. Avoid hard chest, shoulder, or triceps training on the day between these sessions. This routine covers the upper body, so train legs and core separately.
The circuit
Eight machines. One strong upper body.
Choose a load that leaves about 2 good reps in reserve. When you can reach the top of the rep range on every set with clean form, move the pin up one small plate next time.
01
Shoulder strength
Shoulder Press
4 × 6–1060 sec rest
Find this machineSeated press · handles near ear level
1
2
3
4
See how to use it
Set upAdjust the seat so the handles start just below the tops of your shoulders. Use a neutral grip if the machine offers one.
Best cueRibs down. Press up smoothly without shrugging or locking out hard.
If it’s missingNeutral-grip chest press with the seat low, or a light cable press.
Your machine may look a little different. Match the body position and follow the movement path shown on its instruction placard.
02
Upper back
Lat Pulldown
3 × 8–1260 sec rest
Find this machinePulldown · thigh pad and overhead bar
1
2
3
See how to use it
Set upLock the thigh pad snugly. Take a grip just outside shoulder width and sit tall.
Best cueDrive elbows toward your back pockets. Bring the bar to upper chest—never behind the neck.
If it’s missingAssisted pull-up or high-row machine.
Your machine may look a little different. Match the body position and follow the movement path shown on its instruction placard.
03
Chest + front delts
Chest Press
3 × 8–1260 sec rest
Find this machineSeated press · handles at mid-chest
1
2
3
See how to use it
Set upSet the seat so the handles line up with mid-chest. Keep your head and upper back on the pad.
Best cueGently pin shoulder blades to the pad. Stop the return before shoulders roll forward.
If it’s missingIncline press machine or cable chest press.
Your machine may look a little different. Match the body position and follow the movement path shown on its instruction placard.
04
Mid-back + posture
Seated Row
3 × 8–1260 sec rest
Find this machineRow · chest pad and horizontal handles
1
2
3
See how to use it
Set upSet the chest pad so you can reach the handles without rounding. Keep your sternum on the pad.
Best cuePull elbows back and pause for one count. Finish with shoulder blades, not a torso lean.
If it’s missingLow cable row or iso-lateral row machine.
Your machine may look a little different. Match the body position and follow the movement path shown on its instruction placard.
05
Side delts
Lateral Raise
3 × 12–1560 sec rest
Find this machineRaise · elbow pads at your sides
1
2
3
See how to use it
Set upAlign your shoulder joint with the machine pivot. Place elbows comfortably against the pads.
Best cueLead with elbows and stop near shoulder height. Keep traps relaxed; lower for two counts.
If it’s missingSingle-arm cable lateral raise with a very light load.
Your machine may look a little different. Match the body position and follow the movement path shown on its instruction placard.
06
Rear delts
Rear Deltoid
3 × 12–1560 sec rest
Find this machineReverse fly · face the chest pad
1
2
3
See how to use it
Set upSit facing the pad. Set the machine to rear-delt/reverse-fly mode, then adjust the seat so the handles are at shoulder height. Keep your sternum against the pad.
Best cueStart with hands in front and soft elbows. Sweep your elbows out and back until your upper arms line up with your torso—do not lean or shrug.
If it’s missingCable reverse fly or a light high-row machine.
Your machine may look a little different. Match the body position and follow the movement path shown on its instruction placard.
07
Arms
Biceps Curl
2 × 10–1560 sec rest
Find this machineCurl · upper arms supported on pad
1
2
See how to use it
Set upAlign elbows with the machine pivot and keep upper arms fully supported.
Best cueCurl without lifting the elbows. Lower slowly until the arms are nearly straight.
If it’s missingCable curl with a straight or rope handle.
Your machine may look a little different. Match the body position and follow the movement path shown on its instruction placard.
08
Arms
Triceps Press
2 × 10–1560 sec rest
Find this machineSeated dip/press · handles beside torso
1
2
See how to use it
Set upSet the seat so shoulders stay down when you hold the handles. Brace against the back pad.
Best cueKeep elbows close. Finish the press smoothly without snapping into lockout.
If it’s missingCable rope pressdown.
Your machine may look a little different. Match the body position and follow the movement path shown on its instruction placard.
Last step
23 sets left.
Finish with a few gentle shoulder circles. Sharp, pinching, or worsening pain means stop that movement—muscle fatigue is fine; joint pain isn’t.