Program in the gym for beginners with only machines. Day 3
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 Leg Curl
4 sets
12 reps
1 min rest
MACHINE CALF RAISES
3 sets
20 reps
1 min rest
Reverse machine flyes ( vertical grip)
4 sets
12 reps
1 min rest
Machine assisted pull-ups
4 sets
12 reps
1 min rest
Cable high pull
4 sets
12 reps
1 min rest
Standing biceps cable curl
4 sets
12 reps
1 min rest
SUPINATED TRICEPS PUSHDOWN
4 sets
12 reps
1 min rest
Abdominal crunch machine
3 sets
15 reps
30 sec rest
Stretch cat
2 sets
30 sec