The guide
The machine and exercise guide
68 machines and 155 exercises from Québec gyms, explained simply: setup, form, muscles and what to do when the machine is taken.
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Legs and glutes
45° hyperextension benchBack · Glutes · Hamstrings
45° leg pressQuadriceps · Glutes
Back extensionBack · Glutes
Hack squatQuadriceps · Glutes
Hip abductorGlutes
Leg extensionQuadriceps
Lying leg curlHamstrings
Seated calf raiseCalves
Seated leg curlHamstrings
Seated leg pressQuadriceps · Glutes
Standing glute kickback machineGlutes
Exercises
- 45° back extension
- 45° leg press
- Barbell back squat
- Barbell front squat
- Barbell hip thrust
- Bodyweight squat
- Cable glute kickback
- Cable pull-through
- Deadlift
- Dumbbell Bulgarian split squat
- Dumbbell hip thrust
- Dumbbell reverse lunge
- Dumbbell Romanian deadlift
- Dumbbell step-up
- Dumbbell walking lunge
- Glute bridge
- Goblet squat
- Hack squat
- Hip abduction machine
- Hip adduction machine
- Landmine deadlift
- Landmine reverse lunge
- Landmine Romanian deadlift
- Landmine squat
- Leg extension
- Leg press calf raise
- Lying leg curl
- Machine deadlift
- Machine hip thrust
- Romanian deadlift
- Seated calf raise
- Seated leg curl
- Seated leg press
- Single-leg extension
- Smith deadlift
- Smith front squat
- Smith machine hip thrust
- Smith machine split squat
- Smith machine squat
- Smith reverse lunge
- Smith Romanian deadlift
- Smith standing calf raise
- Standing machine glute kickback
Back
- 45° hyperextension benchBack · Glutes · Hamstrings
Assisted chin-up and dipBack · Triceps
Assisted pull-up and dip (knee pad)Back · Triceps- Back extensionBack · Glutes
Chest-supported row machineBack
Fixed-weight barbellsBiceps · Triceps · Back
Independent-arm lat pulldownBack
Lat pulldownBack · Biceps
Multi-station cable machineBack · Chest · Shoulders · Biceps · Triceps
Power tower (pull-up, dip, knee raise)Core · Back · Triceps
Rear deltoid flyShoulders · Back
Seated rowBack · Biceps
T-bar rowBack · Biceps
Exercises
- 45° back extension
- Assisted chin-up
- Assisted neutral-grip pull-up
- Assisted pull-up
- Assisted wide-grip pull-up
- Barbell bent-over row
- Barbell shrug
- Barbell upright row
- Chest-supported dumbbell row
- Chin-up
- Close-grip lat pulldown
- Dumbbell pullover
- Dumbbell shrug
- Independent-arm lat pulldown (angled grip)
- Independent-arm lat pulldown (close grip)
- Independent-arm lat pulldown (neutral grip)
- Independent-arm lat pulldown (overhand grip)
- Landmine row
- Landmine single-arm row
- Machine back extension
- Machine seated row
- Medium-grip overhand lat pulldown
- Neutral-grip pull-up on cable crossover
- One-arm dumbbell row
- Pull-up
- Seated cable row
- Single-arm cable row
- Single-arm machine row
- Smith bent-over row
- Smith upright row
- Straight-arm pulldown
- T-bar row
- Underhand lat pulldown
- Wide-angle pull-up on cable crossover
- Wide-grip lat pulldown
Chest
Chest pressChest · Shoulders · Triceps- Multi-station cable machineBack · Chest · Shoulders · Biceps · Triceps
Olympic decline benchChest · Triceps
Olympic flat benchChest · Triceps · Shoulders
Olympic incline benchChest · Shoulders · Triceps
Pec deck and rear delt machineChest · Shoulders
Exercises
- Assisted dip
- Bar dip
- Barbell bench press
- Barbell decline bench press
- Barbell incline bench press
- Cable crossover
- Close-grip bench press
- Close-grip converging chest press
- Dumbbell bench press
- Dumbbell fly
- Dumbbell pullover
- Incline dumbbell press
- Machine chest fly (pec deck)
- Machine chest press
- Neutral-grip chest press on converging machine
- Push-up
- Single-arm machine chest press
- Smith machine bench press
- Smith machine incline press
Shoulders
- Chest pressChest · Shoulders · Triceps
Deltoid fly (lateral raise)Shoulders- Multi-station cable machineBack · Chest · Shoulders · Biceps · Triceps
- Olympic flat benchChest · Triceps · Shoulders
- Olympic incline benchChest · Shoulders · Triceps
- Pec deck and rear delt machineChest · Shoulders
- Rear deltoid flyShoulders · Back
Shoulder pressShoulders · Triceps
Standing lateral raise machineShoulders
Upright utility benchShoulders
Exercises
- Arnold press
- Barbell upright row
- Cable lateral raise
- Dumbbell front raise
- Dumbbell lateral raise
- Dumbbell reverse fly
- Face pull
- Half-kneeling landmine press
- Landmine press
- Machine lateral raise
- Machine reverse fly
- Machine shoulder press
- Seated dumbbell shoulder press
- Smith machine shoulder press
- Smith upright row
- Standing overhead press
Arms
- Assisted chin-up and dipBack · Triceps
- Assisted pull-up and dip (knee pad)Back · Triceps
Banc à bicepsBiceps
Biceps curl machineBiceps
Biceps curl machine (horizontal arm pads)Biceps- Chest pressChest · Shoulders · Triceps
- Fixed-weight barbellsBiceps · Triceps · Back
- Lat pulldownBack · Biceps
- Multi-station cable machineBack · Chest · Shoulders · Biceps · Triceps
- Olympic decline benchChest · Triceps
- Olympic flat benchChest · Triceps · Shoulders
- Olympic incline benchChest · Shoulders · Triceps
- Power tower (pull-up, dip, knee raise)Core · Back · Triceps
Seated dip machineTriceps- Seated rowBack · Biceps
- Shoulder pressShoulders · Triceps
- T-bar rowBack · Biceps
Triceps pressTriceps
Exercises
- Assisted chin-up
- Assisted dip
- Bar dip
- Barbell curl
- Barbell preacher curl
- Barbell reverse curl
- Barbell skull crusher
- Cable biceps curl
- Cable triceps pushdown
- Chin-up
- Close-grip bench press
- Concentration curl
- Dumbbell curl
- Dumbbell hammer curl
- Dumbbell preacher curl
- Dumbbell triceps kickback
- Incline dumbbell curl
- Lying dumbbell triceps extension
- Machine biceps curl
- Machine reverse-grip biceps curl
- Machine triceps extension
- Overhead cable triceps extension
- Overhead dumbbell triceps extension
- Preacher curl machine (neutral grip)
- Rope hammer curl
- Rope triceps pushdown
- Seated machine dip
- Single-arm machine biceps curl
- Underhand lat pulldown
Core
Abdominal crunchCore
Adjustable ab benchCore
Core glideboard trainerCore- Power tower (pull-up, dip, knee raise)Core · Back · Triceps
Exercises
Cardio
EllipticalAt 75 of the 76 gyms GoSet follows
Indoor cycling bikeAt all 76 gyms GoSet follows
Recumbent bikeAt 75 of the 76 gyms GoSet follows
Rowing machineAt all 76 gyms GoSet follows
Stair climberAt all 76 gyms GoSet follows
StepperAt all 76 gyms GoSet follows
TreadmillAt 75 of the 76 gyms GoSet follows
Upright bikeAt all 76 gyms GoSet follows
Exercises
By muscle
- Chest6 machines · 19 exercises
- Back14 machines · 29 exercises
- Shoulders10 machines · 16 exercises
- Biceps8 machines · 16 exercises
- Triceps12 machines · 12 exercises
- Quadriceps9 machines · 19 exercises
- Hamstrings3 machines · 10 exercises
- Glutes9 machines · 30 exercises
- Calves1 machine · 3 exercises
- Core4 machines · 10 exercises
- Obliques0 machine · 3 exercises
- Traps0 machine · 4 exercises
All machines
- 45° hyperextension bench
- 45° leg press
- Abdominal crunch
- Adjustable ab bench
- Appareil de soulevé de terre assisté
- Assisted chin-up and dip
- Assisted pull-up and dip (knee pad)
- Back extension
- Banc à biceps
- Banc ajustable
- Biceps curl machine
- Biceps curl machine (horizontal arm pads)
- Chest press
- Chest-supported row machine
- Core glideboard trainer
- Croisé aux câbles (cable crossover)
- Curl au pupitre (machine à biceps)
- Curl biceps assis (machine)
- Deltoid fly (lateral raise)
- Dumbbells
- Élévation latérale (machine)
- Elliptical
- Extension des triceps assise
- Extension lombaire assise
- Fixed-weight barbells
- Hack squat
- Hip abductor
- Hip adductor
- Independent-arm lat pulldown
- Indoor cycling bike
- Lat pulldown
- Leg extension
- Lying leg curl
- Machine Smith
- Machine Smith (avec barre de traction)
- Multi-station cable machine
- Olympic decline bench
- Olympic flat bench
- Olympic incline bench
- Pec deck and rear delt machine
- Pivot à barre (landmine)
- Poulie haute (Lat Pulldown)
- Power tower (pull-up, dip, knee raise)
- Presse à fessiers
- Presse poitrine convergente (plaques)
- Rameur assis à câble (poulie basse)
- Rear deltoid fly
- Recumbent bike
- Rowing machine
- Seated calf raise
- Seated dip machine
- Seated leg curl
- Seated leg press
- Seated row
- Shoulder press
- Stair climber
- Standing glute kickback machine
- Standing lateral raise machine
- Station à câble
- Stepper
- Support à squat
- T-bar row
- Tirage assis à plaques (row)
- Traction dorsale à plaques (iso-latérale)
- Treadmill
- Triceps press
- Upright bike
- Upright utility bench
Exercises
- 45° back extension
- 45° leg press
- 45° side bend
- Arnold press
- Assisted chin-up
- Assisted dip
- Assisted neutral-grip pull-up
- Assisted pull-up
- Assisted wide-grip pull-up
- Bar dip
- Barbell back squat
- Barbell bench press
- Barbell bent-over row
- Barbell curl
- Barbell decline bench press
- Barbell front squat
- Barbell hip thrust
- Barbell incline bench press
- Barbell preacher curl
- Barbell reverse curl
- Barbell shrug
- Barbell skull crusher
- Barbell upright row
- Bodyweight squat
- Cable biceps curl
- Cable crossover
- Cable glute kickback
- Cable lateral raise
- Cable pull-through
- Cable triceps pushdown
- Cable woodchopper
- Captain’s chair knee raise
- Captain’s chair leg raise
- Chest-supported dumbbell row
- Chin-up
- Close-grip bench press
- Close-grip converging chest press
- Close-grip lat pulldown
- Concentration curl
- Deadlift
- Decline crunch
- Decline sit-up
- Dumbbell bench press
- Dumbbell Bulgarian split squat
- Dumbbell curl
- Dumbbell fly
- Dumbbell front raise
- Dumbbell hammer curl
- Dumbbell hip thrust
- Dumbbell lateral raise
- Dumbbell preacher curl
- Dumbbell pullover
- Dumbbell reverse fly
- Dumbbell reverse lunge
- Dumbbell Romanian deadlift
- Dumbbell shrug
- Dumbbell step-up
- Dumbbell triceps kickback
- Dumbbell walking lunge
- Elliptical trainer
- Face pull
- Glute bridge
- Goblet squat
- Hack squat
- Half-kneeling landmine press
- Hip abduction machine
- Hip adduction machine
- Incline dumbbell curl
- Incline dumbbell press
- Incline treadmill walk
- Independent-arm lat pulldown (angled grip)
- Independent-arm lat pulldown (close grip)
- Independent-arm lat pulldown (neutral grip)
- Independent-arm lat pulldown (overhand grip)
- Indoor cycling
- Kneeling cable crunch
- Kneeling glideboard crunch
- Landmine deadlift
- Landmine press
- Landmine reverse lunge
- Landmine Romanian deadlift
- Landmine row
- Landmine single-arm row
- Landmine squat
- Leg extension
- Leg press calf raise
- Lying dumbbell triceps extension
- Lying leg curl
- Machine back extension
- Machine biceps curl
- Machine chest fly (pec deck)
- Machine chest press
- Machine crunch
- Machine deadlift
- Machine hip thrust
- Machine lateral raise
- Machine reverse fly
- Machine reverse-grip biceps curl
- Machine seated row
- Machine shoulder press
- Machine triceps extension
- Medium-grip overhand lat pulldown
- Neutral-grip chest press on converging machine
- Neutral-grip pull-up on cable crossover
- One-arm dumbbell row
- Overhead cable triceps extension
- Overhead dumbbell triceps extension
- Pallof press
- Plank
- Preacher curl machine (neutral grip)
- Pull-up
- Push-up
- Recumbent bike
- Romanian deadlift
- Rope hammer curl
- Rope triceps pushdown
- Rowing machine
- Seated cable row
- Seated calf raise
- Seated dumbbell shoulder press
- Seated leg curl
- Seated leg press
- Seated machine dip
- Side plank
- Single-arm cable row
- Single-arm machine biceps curl
- Single-arm machine chest press
- Single-arm machine row
- Single-leg extension
- Smith bent-over row
- Smith deadlift
- Smith front squat
- Smith machine bench press
- Smith machine hanging leg raise
- Smith machine hip thrust
- Smith machine incline press
- Smith machine shoulder press
- Smith machine split squat
- Smith machine squat
- Smith reverse lunge
- Smith Romanian deadlift
- Smith standing calf raise
- Smith upright row
- Stair climber
- Standing machine glute kickback
- Standing overhead press
- Stepper
- Straight-arm pulldown
- T-bar row
- Treadmill run
- Treadmill walk
- Underhand lat pulldown
- Upright bike
- Wide-angle pull-up on cable crossover
- Wide-grip lat pulldown
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