Program in the gym for beginners with only machines. Day 1
Goal
Program for beginners in the gym who want to train safetly. It is 3 days per week program. It should not do it for longer than 3 months. To complete the program we will need to add 2 cardio sessions (45 m-1h) per week.
Leg Press
4 sets
12 reps
1 min rest
Seated calf raise in leg press
4 sets
12 reps
1 min rest
SMITH MACHINE BENCH PRESS
4 sets
12 reps
1 min rest
Machine shoulder press
4 sets
12 reps
1 min rest
Seated row machine
4 sets
12 reps
1 min rest
Dip Machine
4 sets
12 reps
1 min rest
Abdominal crunch machine
4 sets
12 reps
1 min rest
Forearm Plank
2 sets
30 sec
30 sec rest
Stretch cat
3 sets
20 sec