Workout program
Machine-Based Starter 3 Days (New Member)
For first-time gym members. Mostly machines, whose fixed path makes them easy and safe to learn. After four to six weeks it sets up the move to a free-weight full-body plan.
- Goal
- General health
- Level
- Beginner
- Frequency
- 3 days a week
- Duration
- 6 weeks
Equipment needed
Day by day
Day A
- 1Treadmill WalkCardio1 × 5-10 min
- 2Leg PressQuadriceps3 × 12-1590 s rest
- 3Machine Chest PressChest3 × 12-1590 s rest
- 4Lat PulldownLats3 × 12-1590 s rest
- 5Seated Leg CurlHamstrings3 × 12-1560 s rest
- 6Machine Shoulder PressShoulders2 × 12-1560 s rest
- 7CrunchAbs2 × 1545 s rest
Day B
- 1Stationary BikeCardio1 × 5-10 min
- 2Leg ExtensionQuadriceps3 × 12-1560 s rest
- 3Lying Leg CurlHamstrings3 × 12-1560 s rest
- 4Machine RowUpper back3 × 12-1590 s rest
- 5Pec Deck FlyChest3 × 12-1560 s rest
- 6Hip Abduction MachineAbductors2 × 1545 s rest
- 7Triceps PushdownTriceps2 × 12-1545 s rest
- 8Cable CurlBiceps2 × 12-1545 s rest
Day C
- 1Elliptical TrainerCardio1 × 5-10 min
- 2Leg PressQuadriceps3 × 12-1590 s rest
- 3Machine-assisted Pull-upLats3 × 8-1290 s rest
- 4Machine Chest PressChest3 × 12-1590 s rest
- 5Hip Adduction MachineAdductors2 × 1545 s rest
- 6Standing Calf RaiseCalves2 × 1545 s rest
- 7PlankAbs2 × 20-30 s45 s rest
Who it is for and how to use it
Who is this program for?
It is written for someone new to the gym or coming back after a long break. The goal is general health: strength, mobility and fitness without straining the joints.
How many days a week, and for how long?
3 days a week for 6 weeks. The program has 3 different workout days.
What equipment do I need?
For the exercises in this program: Machine, Cable, Treadmill, Bike, Elliptical.
Can I adapt the program to myself?
Yes. Your gym or trainer can import this program into GamGym, change it for your level, equipment and schedule, and assign it to you. You then check off workouts and log your weights in the app.
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This page is general information. If you have an injury, pain or a health condition, check with a professional before doing this exercise.