This workout plan for beginners contains machine exercises that are performed at the gym. You work out the entire body in a circuit training.
You train at least once but maximally three times per week. For complete beginners who are still getting used to the weight training a one set workout is enough. This means you work out not more than one set of each exercise.
After 4 to 6 workouts (setting in) it is recommendable to move on to a 2 or 3 set training. The first period of 15 to 20 training sessions (2 to 3 months) after the familiarization phase we work out our muscular endurance. Each set consists of 15 to 25 repetitions. Here, we choose a soft training method and abort each set at a rate of perceived exertion of medium-to-hard. In the beginning choose weights that allow you to perform approximately 15 repetitions. As you strengthen you will be able to perform more and more repetitions per set. As soon as you hit 25 repetitions increase the weights to again make 15 reps per set.
After the muscular endurance period we keep the same exercises but move on to muscle building for another 15 to 20 training sessions. We now work out 8 to 15 repetitions of each exercise still with a soft training method. In the beginning choose weights that allow you 8 reps per set. As soon as you hit 15 reps increase the weights to again make 8 reps per set.
For the workout plan the following exercises are recommendable in that order:
Rowing on the machine
Bench press, sitting on the machine
Reverse flys, sitting on the machine
Hyperextensions on the machine
Legs (thigh backside)
Leg curl, sitting on the machine
Legs (thigh front)
Leg press on the machine (not rack)
Abdominal crunch on the machine
Before the actual workout we warm up for 10 minutes on the cross trainer or ergometer. Important is also a specific warm-up for every muscle group we want to train that day. One set of 15 to 25 repetitions at low-to-medium intensity is recommended.
After the workout we can add a light endurance training of 10 to 30 minutes that helps us to actively regenerate.
Find a workout plan without machines for beginners right here.
Carry on with the Fitness Guide:
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