Gym Machine Workout Routines For Beginners

So, you’ve finally taken the plunge and joined a gym. Awesome! But now you’re standing there, in the middle of all these gym machines.

Don’t worry, we’ve all been there. The good news? Those machines will become your new best friends on your fitness journey.

In this post, we’ll walk you through beginner-friendly machine workout routines that’ll make you feel like a gym pro in no time.

No more aimless wandering or pretending to know what you’re doing – let’s get you started on the right foot!

Following a workout routine is an excellent way to improve over time. It helps you work on your form and increase the weekly weight or reps.

Table of Contents

Gym Weekly Workout Routine

Day 1: Chest and Triceps

Exercise	Sets	Reps
Machine Chest Press	4	8-10
Machine Chest Fly	3	10-12
Triceps Pushdown	3	8-10
Cable Overhead Triceps Extension	3	10-12

Day 2: Back and Biceps

Exercise	Sets	Reps
Seated Row	3	8-10
Lat Pulldown	3	10-12
Preacher Curls	3	10-12

Day 3: Shoulders and Abs

Exercise	Sets	Reps
Machine Shoulder Press	4	8-10
Cable Lateral Raise	3	10-12
Smith Machine Shrugs	3	10-12
Leg Raise	3	12-15

Day 4: Leg Body

Exercise	Sets	Reps
Leg Press	3	8-10
Leg Extension	3	10-12
Leg Curl	3	8-10
Machine Calf Raise	3	10-12
Cable Hip Adduction	3	10-12

Upper and Lower Body Workout Schedule

Day 1: Upper Body Workout
Day 2: Lower Body Workout
Day 3: Rest or Active Recovery (e.g., light cardio, stretching)
Day 4: Upper Body Workout
Day 5: Lower Body Workout
Day 6: Rest or Active Recovery
Day 7: Rest

Upper Body Workout Plan

Exercise	Sets	Reps	Rest
Chest Press	3	10-12	60-90 sec
Lat Pulldown	3	10-12	60-90 sec
Seated Row	3	10-12	60-90 sec
Shoulder Press	3	10-12	60-90 sec
Bicep Curl	3	12-15	60-90 sec
Tricep Extension	3	12-15	60-90 sec
Pec Deck	3	10-12	60-90 sec

Lower Body Workout Plan

Exercise	Sets	Reps
Leg Press	3	10-12
Leg Curl	3	12-15
Machine Calf Raise	3	12-15
Glute Bridge	3	12-15
Leg Extension	3	15-20
Cable Hip Abduction	3	12-15
Hip Adduction	3	12-15

Full Body Gym Workout Routine for Beginners

Day 1

Exercise	Sets	Reps	Muscle Groups Targeted
Squats	3	8-10	Legs, Glutes, Core
Push-ups	3	10	Chest, Shoulders, Triceps
Bent-over Rows	3	10	Back, Biceps, Core
Planks	3	30 sec	Core
Dumbbell Lunges	3	10 each leg	Legs, Glutes, Core
Tricep Dips	3	12	Triceps, Shoulders

Day 2

Exercise	Sets	Reps	Muscle Groups Targeted
Deadlifts	3	8	Back, Glutes, Hamstrings
Overhead Press	3	10	Shoulders, Triceps, Core
Lunges	3	10 each leg	Legs, Glutes, Core
Russian Twists	3	20	Core, Obliques
Chest Fly (Machine or Dumbbells)	3	10	Chest, Shoulders
Dumbbell Curls	3	12	Biceps

Day 3

Exercise	Sets	Reps	Muscle Groups Targeted
Leg Press	3	10	Legs, Glutes
Pull-ups	3	To failure	Back, Biceps
Bench Press	3	10	Chest, Shoulders, Triceps
Bicycle Crunches	3	20	Core, Obliques
Lateral Raises	3	12	Shoulders
Seated Cable Rows	3	10	Back, Biceps

Takeaways

Congratulations on taking the first step towards a stronger, healthier you. Don’t hesitate to adjust the weights, reps, or sets to fit your fitness level—this journey is all about progress, not perfection.

We’d love to hear how you’re doing. Feel free to leave a comment below with your thoughts, questions, or suggestions. Your feedback helps us improve and stay connected.

References

Rodrigues F, Monteiro D, Ferraz R, Branquinho L, Forte P. The Association between Training Frequency, Symptoms of Overtraining and Injuries in Young Men Soccer Players. Int J Environ Res Public Health. 2023 Apr 11;20(8):5466. doi: 10.3390/ijerph20085466. PMID: 37107750; PMCID: PMC10138529.
Schoenfeld BJ. The mechanisms of muscle hypertrophy and their application to resistance training. J Strength Cond Res. 2010 Oct;24(10):2857-72. doi: 10.1519/JSC.0b013e3181e840f3. PMID: 20847704.
Peterson MD, Rhea MR, Alvar BA. Applications of the dose-response for muscular strength development: a review of meta-analytic efficacy and reliability for designing training prescription. J Strength Cond Res. 2005 Nov;19(4):950-8. doi: 10.1519/R-16874.1. PMID: 16287373.
Willardson JM. A brief review: factors affecting the length of the rest interval between resistance exercise sets. J Strength Cond Res. 2006 Nov;20(4):978-84. PMID: 17194236.

Author

Manish

Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more. Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.
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