With the ongoing pandemic, more and more people are working out at home instead of going to the gym. A Marcy home gym is a great investment if you are looking for comprehensive home workout equipment. In this article, we will share a complete printable Marcy home gym workout routine that targets all major muscle groups and can be done with a basic Marcy setup.
Introduction to Marcy Home Gyms
Marcy is a leading brand that manufactures high-quality yet affordable home gym equipment. Some of their most popular models include the MWM-990, MWM-988, and MWM-989. These multi-station home gyms come with a solid steel frame and include a variety of exercises stations like a leg press, lat pulldown, chest press, seated row, leg extension/curl and more. They allow you to perform both cardio and strength training exercises without taking up too much space in your home. Since they mimic the functionality of a full-size gym, Marcy home gyms are an ideal option for those who want commercial-level results without the hefty membership fees or long commute times.
Warm-Up & Stretches
We recommend starting any workout with some light cardio to warm up your muscles and get the blood flowing. You can do 5-10 minutes of exercises like jumping jacks, jogging in place, skipping rope or using an elliptical machine if you have one. Be sure to also include some dynamic stretching activities like leg swings, arm circles, torso twists etc. This prepares your body for the strength training portion of the workout. Hold each static stretch for 10-15 seconds per side.
Full Body Routine
This 3-day a week full body routine makes use of the most common exercise functions on a Marcy home gym to work your entire body. It’s designed to be a 30-60 minutes circuit workout that pairs opposing muscle groups for better results. Do 2-3 sets of each exercise with a weight that allows 8-12 repetitions. Rest for 60-90 seconds between sets.
Day 1
- Chest Press: 3 sets of 8-12 reps
- Seated Row: 3 sets of 8-12 reps
- Bicep Curls: 3 sets of 8-12 reps
- Lat Pulldown: 3 sets of 8-12 reps
- Triceps Extension: 3 sets of 8-12 reps
- Planks: Hold for 60 seconds
Day 2
- Leg Press: 3 sets of 8-12 reps
- Chest Fly: 3 sets of 8-12 reps
- Bent-Over Rows: 3 sets of 8-12 reps
- Lateral Raises: 3 sets of 8-12 reps
- Leg Curls: 3 sets of 8-12 reps
- Triceps Dip: 3 sets of 8-12 reps
- Side Planks: Hold for 60 seconds each side
Day 3
- Shoulder Press: 3 sets of 8-12 reps
- Chest Press: 3 sets of 8-12 reps
- Seated Row: 3 sets of 8-12 reps
- Bicep Curls: 3 sets of 8-12 reps
- Leg Extension: 3 sets of 8-12 reps
- Triceps Kickbacks: 3 sets of 8-12 reps
- Mountain Climbers: 30 seconds
Lower Body Focus Routine
For those looking to target their lower body specifically, here is a 3 day a week lower body focused routine that utilizes the leg press, leg curl and leg extension stations on a Marcy home gym.
Day 1
- Leg Press: 4 sets of 10-15 reps
- Leg Curls: 3 sets of 10-15 reps
- Leg Extensions: 3 sets of 10-15 reps
- Planks: Hold for 60 seconds
Day 2
- Squats: 4 sets of 10-15 reps
- Step Ups: 3 sets of 10-15 reps per leg
- Wall Sits: Hold for 60 seconds
- Side Planks: Hold for 60 seconds each side
Day 3
- Leg Press: 4 sets of 10-15 reps
- Leg Curls: 3 sets of 10-15 reps
- Lunges: 3 sets of 10-15 reps per leg
- Mountain Climbers: 30 seconds
Upper Body Focus Routine
For those looking to primarily work on their upper body muscles, here is a 3 day routine utilizing the chest press, rowing, lat pulldown and shoulder press functions:
Day 1
- Chest Press: 4 sets of 10-12 reps
- Seated Rows: 3 sets of 10-12 reps
- Lat Pulldowns: 3 sets of 10-12 reps
- Shoulder Press: 3 sets of 10-12 reps
- Pushups: 3 sets to failure
Day 2
- Incline Chest Press: 4 sets of 10-12 reps
- Reverse Flyes: 3 sets of 10-12 reps
- Lateral Raises: 3 sets of 10-12 reps
- Planks: Hold for 60 seconds
Day 3
- Chest Press: 4 sets of 10-12 reps
- Pulldowns: 3 sets of 10-12 reps
- Shoulder Press: 3 sets of 10-12 reps
- Bicep Curls: 3 sets of 10-12 reps
- Triceps Extensions: 3 sets of 10-12 reps
- Side Planks: Hold for 60 seconds each side
Conclusion
With the variety of movements that can be performed on a Marcy multi-station home gym, you have all that you need to do full body, lower body or upper body focused workouts right at home. Choose a routine depending on your training goals and stick to it 3 days a week for optimal results. Be sure to warm-up properly, use appropriate weights, control your movements and stretch post workout. With consistency over time, you will surely see a noticeable difference in your strength and physique. The Marcy home gym is a worthwhile investment if you want to get in shape from the comfort of your home gym without needing additional gym memberships or equipment.