Build Muscle Recommended program

Gym Machines for Beginners

Your first weeks in the gym using only machines and cables that guide the movement for you. Every major muscle is covered safely while you learn good form and find your weights.

10exercises

40min

22sets

0Done ×

Start workout

Training flow

Warm-up 2 exercises

rest 10s

rest 10s

Main 6 exercises

Leg Press

3 sets 10-12 reps Quadriceps

rest 90s

Machine Chest Press

3 sets 10-12 reps Chest

rest 75s

Lat Pulldown

3 sets 10-12 reps Lats

rest 75s

Seated Leg Curl

3 sets 10-12 reps Hamstrings

rest 60s

Machine Shoulder Press

3 sets 10-12 reps Shoulders

rest 60s

Seated Cable Row

3 sets 10-12 reps Upper Back

rest 60s

Cool-down 2 exercises

Kneeling Hip Flexor Stretch

1 sets 30s Quadriceps

rest 10s

Doorway Chest Stretch

1 sets 30s Chest

rest 10s