beginner-intermediate
Simple routine combining back, biceps, and leg exercises. Train these muscle groups 2x per week. Great for building balanced strength at a comfortable pace.
📅
Frequency
2x per week
⏱️
Duration
35-45 minutes
✨ Benefits
- •Easy routine combining upper and lower body
- •Train back, biceps, and legs in one workout
- •Only 2 days per week - simple and manageable
- •Pair with upper body days for a complete routine
💪 Exercises
1. Lat Pulldown Machine
2 sets × 8-12 reps • 90s rest
💡 Pull down smoothly to your chest. Feel your back working.
2. Seated Cable Row Machine
2 sets × 8-12 reps • 90s rest
💡 Pull back smoothly. Squeeze your shoulder blades together.
3. Bicep Curl Machine
2 sets × 8-12 reps • 60s rest
💡 Curl with control. No swinging - smooth and steady.
4. Leg Press Machine
2 sets × 8-12 reps • 90s rest
💡 Press smoothly. Keep your lower back against the pad.
5. Leg Curl Machine (Lying or Seated)
2 sets × 8-12 reps • 90s rest
💡 Curl your legs smoothly. Feel the back of your thighs working.
6. Leg Extension Machine
2 sets × 8-12 reps • 90s rest
💡 Extend smoothly. Feel your front thighs (quads) working.
7. Cardio Machine (Your Choice)
1 sets × 10-15 min reps0
💡 Choose any cardio machine you prefer. Moderate to high intensity.
📈 Progression
When 12 reps feels easy with good form, add 5 lbs next workout. Start light!
💡 Tips
- •Train 2x per week - Tuesday and Friday works well
- •Rest 1-2 minutes between sets
- •Focus on smooth, controlled movements
- •Pair with upper body workouts for a complete routine
- •Track your progress and celebrate small wins