Check the machines in your routine. The plan only draws from checked lifting machines (cardio is fixed to skiing). Step is the smallest weight change for that machine — progression moves by one step.

Chest

MachinePrimarySecondary RoutineStep
Chest Press Pectorals (chest) Triceps, front deltoids
Pec Fly Pectorals (chest) Front deltoids

Back

MachinePrimarySecondary RoutineStep
Lat Pulldown Lats Biceps, rear deltoids
Seated Row Mid-back (rhomboids, traps) Lats, biceps
Assisted Pull-Up Lats Biceps
Back Extension Lower back (erector spinae) Glutes, hamstrings

Shoulders

MachinePrimarySecondary RoutineStep
Shoulder Press Deltoids Triceps
Rear Delt Fly Rear deltoids Rhomboids, traps
Lateral Raise Side deltoids —

Arms

MachinePrimarySecondary RoutineStep
Biceps Curl Biceps Forearms
Biceps Curl 2 Biceps Forearms
Triceps Extension Triceps —
Triceps Press Triceps —
Assisted Dip Triceps Chest, front deltoids

Legs

MachinePrimarySecondary RoutineStep
Leg Press Quads, glutes Hamstrings
Leg Extension Quads —
Seated Leg Curl Hamstrings Calves
Hip Abduction Glutes (gluteus medius), abductors (outer thigh) —
Hip Adduction Adductors (inner thigh) —
Seated Calf Raise Calves (gastrocnemius, soleus) —
Glute Kickback (Left) Glutes (left) Hamstrings
Glute Kickback (Right) Glutes (right) Hamstrings

Core

MachinePrimarySecondary RoutineStep
Abdominal Crunch Abs (rectus abdominis) —
Rotary Torso (Left) Obliques (left) Abs
Rotary Torso (Right) Obliques (right) Abs

Free Weights / Functional

MachinePrimarySecondary RoutineStep
Smith Machine Varies (squat, bench, shoulder press) Full body
Dumbbells Varies by lift Full body
Cable / Functional Trainer Varies by attachment Full body

Cardio

MachinePrimarySecondary RoutineStep
Skiing Legs, cardiovascular Core
Treadmill Legs, cardiovascular —
Elliptical Full body, cardiovascular —
Stationary / Recumbent Bike Legs, cardiovascular —
Stair Climber Legs, glutes, cardiovascular —
Arc Trainer Legs, glutes, cardiovascular —
Rowing Machine Back, legs, cardiovascular Biceps, core