Program in the gym for beginners with only machines. Day 2
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.
Seated machine leg extension
4 sets
12 reps
1 min rest
MACHINE CALF RAISES
4 sets
15 reps
1 min rest
Chest press
4 sets
12 reps
1 min rest
Wide-bar pull down
4 sets
12 reps
1 min rest
BEHIND THE NECK SHOULDER PRESS IN SMITH MACHINE
4 sets
12 reps
1 min rest
Machine preacher curl supinating
4 sets
12 reps
1 min rest
ABDOMINAL CRUNCH: HANDS BEHIND HEAD
3 sets
45 reps
30 sec rest
Forearm Plank
2 sets
30 sec
30 sec rest
Stretch cat
3 sets
20 sec