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Upper 7 exercises (machine-focused)

2026-08-07 · 14:18 UTC ·@DeanTTraining ·0 min read

Brief

@DeanTTraining posts two seven-exercise, machine-focused routines: an upper set (Flat/Seated Machine Press; Incline Machine Press; Chest‑Supported Row; Lat Pulldown; Lateral Raise; Preacher Curl; Seated Cable Triceps Push‑Down) and a lower set (Pendulum Squat; Leg Extension; 45° Extension; Seated Leg Curl; Adduction; Hip Thrust; Calf Press). He lists Ab Crunch Machine as an honorable mention and asserts, 'THIS IS LITERALLY EVERYTHING YOU NEED TO GET AS JACKED AS POSSIBLE.' Follower @HouseofL3 asks for their own recommended seven.

Why it matters

Upper 7 exercises (machine-focused): Flat/Seated Machine Press; Incline Machine Press; Chest Supported Row Machine; Lat Pull-Down Machine; Lateral Raise Machine; Preacher Curl Machine; (Seated) Cable Tricep Push-Downs.

Key details

  • Lower 7 exercises (machine-focused): Pendulum Squat Machine; Leg Extension Machine; 45° Extension Machine; Seated Leg Curl Machine; Adduction Machine; Hip Thrust Machine; Calf Press on Leg Press.
  • Author adds 'Ab Crunch Machine' as an honorable mention and asserts, 'THIS IS LITERALLY EVERYTHING YOU NEED TO GET AS JACKED AS POSSIBLE.' Follower @HouseofL3 asked what the author's recommended 7 exercises would be.
Source evidence

7 exercises for Upper:

  • Flat/Seated Machine Press
  • Incline Machine Press
  • Chest Supported Row Machine
  • Lat Pull-Down Machine
  • Lateral Raise Machine
  • Preacher Curl Machine
  • (Seated) Cable Tricep Push-Downs

7 exercises for Lower:

  • Pendulum Squat Machine
  • Leg Extension Machine
  • 45° Extension Machine
  • Seated Leg Curl Machine
  • Adduction Machine
  • Hip Thrust Machine
  • Calf Press on Leg Press

Honorable Mention:

Ab Crunch Machine

THIS IS LITERALLY EVERYTHING YOU NEED TO GET AS JACKED AS POSSIBLE

Lincoln Liking (@HouseofL3)

If you were to name your recommended 7 exercises what would they be?

— https://nitter.net/HouseofL3/status/2085424550259351702#m