Think of this routine as a full-body demolition—in a good way! We’re hitting your chest, back, shoulders, legs, and arms. Yes, even the muscles you forgot you had (hello, triceps).
You’ll do each exercise for 10-12 reps, and you’ll rest for about 45 to 60 seconds between sets. Three sets of everything. That’s it. Don’t overthink it—your job is to lift and grunt, not to do calculus.
Exercise 1: Chest Press (The “Push Away the Monday Blues”)
Set your bench to a flat or slightly inclined angle. Grab the handles and push like you’re shoving a bad ex out the door. Control the descent—don’t let the weights crash like your last diet attempt.
This hits your chest, shoulders, and triceps. Bonus: it makes you look great in a t-shirt. Science.
Exercise 2: Seated Row (The “Pull Yourself Together”)
Sit on the floor (or use the designated foot plate) and grab the row handles. Pull the handles toward your belly button like you’re starting a lawnmower. Squeeze your shoulder blades together at the back of the movement.
This is for your back and biceps. It’s also a great way to pretend you’re rowing a boat away from your responsibilities. Very therapeutic.
Exercise 3: Lat Pulldown (The “Monkey Grip”)
Use the long bar attachment. Sit, grab wide, and pull the bar down to your chest. Do not lean back like you’re dodging a flying pie. Keep your chest up and elbows down.
Marcy Home Gym Workout Routine | EOUA Blog
This builds that nice “V-taper” that makes your waist look smaller. Or, you know, it just makes you feel like you can climb a tree. Both are valid goals.
Exercise 4: Leg Press (The “Stair Master’s Evil Cousin”)
If your Marcy has a leg press attachment, use it. If not, you can do squats using the squat hooks. Either way, your legs are about to feel very alive (and maybe kind of angry).
Push with your heels, not your toes. Your knees will thank you. Think of it as practicing for the moment you have to run from a spider.
Exercise 5: Triceps Pushdown (The “Bye-Bye Bat Wings”)
Attach the rope or straight bar to the high pulley. Push down until your arms are straight. Do not let your elbows flap like chicken wings. Keep them pinned to your sides.
This isolates the back of your arms. It’s the perfect exercise to do while making a “power face.” Go ahead, nobody’s watching (except maybe your cat, who is definitely judging).
Exercise 6: Bicep Curl (The “Show Off Time”)
Attach the straight bar to the low pulley. Stand facing the machine, grab the bar palms up, and curl it toward your shoulders. Don’t swing your whole body—this isn’t a dance move.
Slow and steady wins the race (and builds the guns). Flex in the mirror after, it’s mandatory by law.
Marcy Home Gym Workout Routines | EOUA Blog
