In this guide, I’ll show you how to have an effective Marcy home gym workout routine to get the maximum benefits from your workout machine. Generally, Marcy has weight stack home gyms, but I don’t focus on a particular model since the rules are the same.
After reading the tips below, you understand the basics of an efficient strength training workout, and you’ll be able to create your custom routine.
Let’s start
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The Main Rule: Have a Full Body Workout Plan
A typical mistake of beginners is that they tend to focus on a few muscle groups, neglecting some. They strengthen those areas that “should look good,” such as the chest, arms, and maybe the shoulders, aka the upper body. And, they do nothing for their lower body, aka legs.
If we want to have a strong, healthy, and symmetric body, we should have weight training that works the entire body. We are going to talk about the various exercise options for each body part below.
There are two sorts of workout plans we can do: a split or total body.
Split training means that we strengthen 2-3 muscle groups on workout days. A full body means we work everything on the same day.
I suppose you are a beginner, and for them, I always recommend to have a full-body training 2-3 times a week. Why? Because during the session, we do one exercise for every muscle group so we can avoid overtraining. Plus, the muscles have time to recover, and the body gets used to the new impact slowly.
Rule 2.: Proper Form
While Marcy weight machines are easy to use, proper exercise form is crucial to enjoy the benefits of the moves and avoid injuries.
Our ego says us to put on heavy weights, but that usually ruins the proper execution, even worse, leads to injuries. Also, we can only do a few reps that aren’t enough for development. So, beginners should use weight loads that they can handle comfortably, and they can do at least 10 clean repetitions with correct technique. Of course, with time, as we get stronger, we add more resistance gradually.
Ok, so you know the basics, let’s see what type of exercises you can include in your exercise routine.
Be careful! Always warm up before the workout at least for 5 minutes.
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Note: A weight stack machine provides multiple exercises for each muscle group. However, for maximum strength gains, I suggest doing dumbbell and bodyweight exercises as well. So, include some in the following list.
By clicking on the list items, you can check out the Youtube video tutorials.
Chest
- Seated chest press (press arms)
- Cable flys
- Push-ups
- Flat bench dumbbell press
- Chest flys on machine
- Dumbbell pullover
- Pec deck machine
Bicep
Triceps
- Overhead triceps extension
- Triceps pushdown
- Single-arm crossbody extension
- Bench dips
- Diamond push-ups
- One arm overhead extension
- Lying triceps extension
Shoulders
- Cable front raise
- Side lateral raise
- Bent over rare delt fly
- Face pulls
- Upright row
- Dumbbell shoulder press
Back
- Wide grip lat pulldowns
- Close grip lat pulldown
- Reverse lat pulldown
- Straight arm pulldown
- Seated cable row
- Wide grip seated cable row
- Bent over row
- Dumbbell one-arm row
- Pull up
- Chin-up
Leg
- Leg curl
- Leg press
- Leg extension
- Cable squat
- Dumbbell deadlift
- Cable reverse lunge
- Dumbbell lunge
- Bodyweight squat
- Bodyweight lunge
- Calf raise
Abs & Core
We can develop the core muscle strength at the beginning without any exercise equipment. But here are some for the sake of a comprehensive list.
- Standing cable pall of press
- Kneeling cable crunch
- Oblique cable twists
- Woodchops
- Cable reverse crunch
- High pulley side bends
Tip: All the exercises above are strength training exercises. If you also want to lose weight, you should include cardio workout in your fitness routine that increases your heart rate. For that, you can use cardio machines such as the treadmill or rower. But, running, jogging, cycling, or even brisk walking will do as well.
Marcy home gym workout chart
An example workout
As I’ve mentioned before, for beginners better to start with full-body conditioning. Here is a sample Marcy home gym workout plan that you can do 3 times a week (Monday, Wednesday, Friday)
- Seated chest press: 3-4×12-15
- Wide grip lat pulldown: 3-4×12-15
- Bodyweight squat: 4×15-20
- Cable front raise: 3×12
- Cable Bar curl: 3×12
- Triceps pushdown: 3×12
- Plank: 3×30-40 seconds
This is a basic routine that won’t overload the muscles at the beginning.
To sum up
You just learned a lot of exercises you can do with your Marcy total home gym system. That means you can create your workout routine that suits the best for your fitness goals.
Let’s recap the most important points.
- Strengthen every body part.
- Learn the correct form of the exercises.
- Use light weights at the beginning.
- Frequently modify your routine to give your muscles a new impact.
