Twice a week training routine for beginners (machine only)

Here’s a simple twice-a-week training routine designed for beginners that focuses exclusively on machine-based exercises. This program provides a full-body workout, hitting major muscle groups while minimizing the complexity of free-weight exercises.

Guidelines

• Warm-Up: 5-10 minutes of light cardio (treadmill, stationary bike) before each session.
• Reps and Sets: Start with 2-3 sets of 10-15 reps for each exercise. Rest 60-90 seconds between sets.
• Weight Selection: Choose a weight that feels challenging by the last 2-3 reps of each set but still allows you to maintain proper form.
• Cool Down: 5-10 minutes of stretching after each workout.

Day 1: Full-Body Workout (Focus on Strength)

1. Leg Press Machine

• 2-3 sets of 10-15 reps
• Targets: Quadriceps, hamstrings, glutes

1. Seated Leg Curl Machine

• 2-3 sets of 10-15 reps
• Targets: Hamstrings

1. Chest Press Machine

• 2-3 sets of 10-15 reps
• Targets: Chest, shoulders, triceps

1. Lat Pulldown Machine

• 2-3 sets of 10-15 reps
• Targets: Upper back, biceps

1. Seated Row Machine

• 2-3 sets of 10-15 reps
• Targets: Middle back, rear shoulders

1. Shoulder Press Machine

• 2-3 sets of 10-15 reps
• Targets: Shoulders, triceps

1. Abdominal Crunch Machine

• 2-3 sets of 150 reps
• Targets: Abdominals

Day 2: Full-Body Workout (Focus on Endurance)

1. Leg Press Machine

• 2-3 sets of 12-15 reps
• Slightly lighter weight than Day 1

1. Leg Extension Machine

• 2-3 sets of 12-15 reps
• Targets: Quadriceps

1. Pec Deck (Chest Fly) Machine

• 2-3 sets of 12-15 reps
• Targets: Chest

1. Assisted Pull-Up Machine

• 2-3 sets of 8-12 reps (adjust weight assistance as needed)
• Targets: Upper back, biceps

1. Seated Row Machine

• 2-3 sets of 12-15 reps
• Focus on controlled movements

1. Cable Triceps Pushdown Machine

• 2-3 sets of 12-15 reps
• Targets: Triceps

1. Leg Raise Machine

• 2-3 sets of 15 reps
• Targets: Lower abdominals

Additional Tips

• Start with light weights until you’re comfortable with the machine mechanics.
• Focus on proper form over the amount of weight lifted.
• Adjust the machine settings to suit your body size for safety and effectiveness.
• Increase weight gradually as you get stronger.

This routine ensures a balanced full-body workout each session, incorporating both strength and endurance exercises.