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A definitive gym companion guide detailing equipment setup, target muscle biomechanics, injury-free movement paths, and rep/set routines for 27 essential fitness machines.
Covers all major muscle divisions: chest, back, shoulders, legs, and core/arms with pin settings and seat alignments.
Identifies joint hyperextension, rounded shoulders, and momentum leaks with precise biomechanical corrections.
Calculates optimal sets, reps, rest intervals, and eccentric lifting tempos for hypertrophy, power, or stamina.
• Strength: 85-90% 1RM | 3-5 sets | 3-6 reps | 2-3 min rest • Hypertrophy: 70-80% 1RM | 3-4 sets | 8-12 reps | 60-90 sec rest • Endurance: 50-65% 1RM | 2-3 sets | 15-25 reps | 30-45 sec rest
Machines provide guided ranges of motion and stable pivot axes, allowing novices to build neuromuscular recruitment and hypertrophy safely before progressing to barbell squats and deadlifts.
Calculate Body Mass Index (BMI), obesity categories (WHO & Asian-Pacific standards), ideal body weight, and healthy weight ranges.
Calculate maximum heart rate and 5 aerobic exercise intensity zones (Zone 1 to Zone 5) using the Tanaka and Karvonen formulas.
Complete 5-Day Fasting Mimicking Diet (FMD) database: daily calorie & macro ratios, meal recipes, personalized bodyweight calculator, and 30+ food compatibility ratings.
Calculate part-time wages, holiday allowances, and taxes (3.3%, 4 major insurances) with minimum wage presets.