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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.

This routine is designed for beginners and emphasizes compound movements to work multiple muscle groups. Since you will be training only twice a week, it’s crucial to focus on full-body workouts each session. Ensure proper form to avoid injuries and maximize results.

Routine Overview

• Frequency: Twice per week (e.g., Monday and Thursday)
• Rest: At least 2 days between each session
• Duration: 45-60 minutes per session
• Equipment: Dumbbells, barbells, and a bench (optional: resistance bands for warm-up)
• Warm-up: 5-10 minutes of light cardio (e.g., brisk walking or cycling) and dynamic stretches.

Workout 1 (Day 1)

1. Squats

• Sets: 3
• Reps: 8-12
• Instructions: Use a barbell or dumbbells. Stand with feet shoulder-width apart, keep your back straight, and lower your body as if sitting in a chair. Push through your heels to return to the starting position.

2. Dumbbell Bench Press

• Sets: 3
• Reps: 8-12
• Instructions: Lie on a bench, hold a dumbbell in each hand, and press the weights upward. Lower the weights slowly to the starting position.

3. Bent-Over Rows

• Sets: 3
• Reps: 8-12
• Instructions: Use a barbell or dumbbells. Bend your knees slightly, lean forward at the hips, and pull the weight towards your lower chest. Keep your back straight throughout the movement.

4. Dumbbell Shoulder Press

• Sets: 3
• Reps: 8-12
• Instructions: Sit or stand with a dumbbell in each hand at shoulder height. Press the weights overhead until your arms are fully extended, then lower them back to the starting position.

5. Dumbbell Lunges

• Sets: 3
• Reps: 8-10 per leg
• Instructions: Hold a dumbbell in each hand. Step forward with one leg and lower your hips until both knees are bent at about 90 degrees. Push through your front heel to return to the starting position.

6. Plank

• Sets: 3
• Hold: 20-30 seconds
• Instructions: Keep your body in a straight line from head to heels. Engage your core, and avoid letting your hips sag.

Workout 2 (Day 2)

1. Deadlifts

• Sets: 3
• Reps: 8-12
• Instructions: Use a barbell. Stand with feet hip-width apart, bend at the hips and knees, and grip the barbell. Lift the weight by extending your hips and knees. Keep your back straight throughout.

2. Incline Dumbbell Press

• Sets: 3
• Reps: 8-12
• Instructions: Set an adjustable bench to an incline position. Hold a dumbbell in each hand and press the weights upward, then lower them back to the starting position.

3. Lat Pulldowns (or Pull-Ups)

• Sets: 3
• Reps: 8-12
• Instructions: If you have access to a pull-up bar or lat pulldown machine, use it to work your back and biceps. Pull the bar down to your upper chest, then return to the starting position.

4. Dumbbell Lateral Raises

• Sets: 3
• Reps: 10-15
• Instructions: Stand with a dumbbell in each hand at your sides. Lift the weights out to the sides until they reach shoulder height, then slowly lower them.

5. Goblet Squats

• Sets: 3
• Reps: 8-12
• Instructions: Hold a dumbbell vertically at your chest. Perform a squat, keeping your back straight and chest up. Push through your heels to return to the standing position.

6. Russian Twists

• Sets: 3
• Reps: 10-15 per side
• Instructions: Sit on the floor, lean back slightly, and lift your feet off the ground. Hold a dumbbell and twist your torso from side to side.

Additional Tips

• Rest Between Sets: 60-90 seconds.
• Progression: Gradually increase weights as you become more comfortable and stronger with each exercise.
• Cool Down: Stretch all major muscle groups after each workout to aid recovery and flexibility.
• Form: Prioritize proper form over lifting heavier weights to prevent injury.

This routine covers the major muscle groups and builds a strong foundation for beginners using mainly free weights. As you progress, you can incorporate more variety or increase workout frequency.