2 Day Beginner Gym Workout Plan to Build Muscle

1. 

   Leg press

   3 × 10 · rest 90 s

   Set your feet shoulder-width apart and lower until your knees are well bent, keeping your lower back against the seat.

2. 

   Dumbbell stiff-leg deadlift

   3 × 10 · rest 90 s

   With soft knees and a flat back, slide the dumbbells down your thighs by pushing your hips back.

3. 

   Machine chest press

   3 × 10 · rest 90 s

   Adjust the seat so the handles sit at chest height and press without locking your elbows.

4. 

   Wide-grip lat pulldown

   3 × 10 · rest 90 s

   Pull the bar to your upper chest while squeezing your shoulder blades together, without swinging back.

5. 

   Seated dumbbell shoulder press

   2 × 10 · rest 90 s

   Keep your back against the pad, press the dumbbells overhead and lower them slowly to ear level.

6. 

   Plank

   2 × 30 s · rest 45 s

   Rest on your forearms with your body straight from head to heels and your abs tight.

Same warm-up as the first session.

1. 

   Dumbbell squat

   3 × 10 · rest 90 s

   Hold a dumbbell in each hand at your sides, sit your hips back with a straight back and heels down.

2. 

   Incline dumbbell press

   3 × 10 · rest 90 s

   Set the bench to about 30 degrees and press the dumbbells up with your wrists straight.

3. 

   Seated cable row

   4 × 10 · rest 90 s

   Sit tall, pull the handle to your belly button while squeezing your shoulder blades, then return with control.

4. 

   Seated leg curl

   2 × 12 · rest 60 s

   Keep your back firmly against the seat, curl your legs smoothly, then return slowly.

5. 

   Triceps pushdown

   2 × 12 · rest 60 s

   Keep your elbows tight to your sides and push the bar down until your arms are straight, without moving your shoulders.