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Equipment
All 67 movements in the Jijibisha library performed with machine, grouped by the muscle they train. Every guide includes setup instructions, the muscles worked, common mistakes and safety notes.
By muscle
23 movements that train the quadriceps as the primary muscle.
Stationary Bike
Chair Squat
Elliptical Trainer
Hack Squat
Jogging, Treadmill
Leg Extension
Leg Press
Leverage Deadlift
Lunge Sprint
Lying Machine Squat
Narrow Stance Hack Squats
Narrow Stance Leg Press
Recumbent Bike
Rowing Machine
Treadmill Running
Single-Leg Leg Extension
Smith Machine Leg Press
Smith Machine Pistol Squat
Smith Machine Squat
Smith Single-Leg Split Squat
Stairmaster
Step Mill
Treadmill Walking9 movements that train the chest as the primary muscle.
7 movements that train the hamstrings as the primary muscle.
6 movements that train the calves as the primary muscle.
5 movements that train the shoulders as the primary muscle.
4 movements that train the traps as the primary muscle.
3 movements that train the triceps as the primary muscle.
3 movements that train the middle back as the primary muscle.
2 movements that train the abdominals as the primary muscle.
2 movements that train the biceps as the primary muscle.
1 movement that train the lats as the primary muscle.
1 movement that train the abductors as the primary muscle.
1 movement that train the adductors as the primary muscle.
Other kit
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