2-Day Beginner Gym Workout Plan to Get Back in Shape

1. 

   Leg press

   3 × 12 · rest 75 s

   Feet shoulder-width apart, lower until your knees reach 90 degrees and keep your lower back flat on the pad.

2. 

   Machine chest press

   3 × 12 · rest 75 s

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

3. 

   Wide-grip lat pulldown

   3 × 12 · rest 75 s

   Pull the bar to your upper chest by driving your elbows down, without swinging your torso.

4. 

   Seated leg curl

   2 × 12 · rest 75 s

   Set the pad just above your ankles and curl your legs without lifting your thighs off the seat.

5. 

   Triceps pushdown

   2 × 12 · rest 75 s

   Elbows tucked at your sides, push the bar down until your arms are straight then return slowly.

6. 

   Plank

   2 × 30 s · rest 60 s

   Forearms on the floor, body in a straight line from head to heels, abs and glutes tight.

Same warm-up as the first session.

1. 

   Dumbbell squat

   3 × 12 · rest 75 s

   Hold a dumbbell in each hand at your sides, sit your hips back as you lower, back straight and heels flat.

2. 

   Seated dumbbell shoulder press

   3 × 12 · rest 75 s

   Back against the pad, press the dumbbells overhead without arching and lower to ear level.

3. 

   Seated cable row

   3 × 12 · rest 75 s

   Keep your back straight, pull the handle to your belly button, squeeze your shoulder blades and return slowly.

4. 

   Dumbbell stiff-legged deadlift

   2 × 12 · rest 75 s

   Knees slightly bent, push your hips back and slide the dumbbells down your thighs with a flat back.

5. 

   Dumbbell biceps curl

   2 × 12 · rest 75 s

   Keep your elbows fixed at your sides, curl without swinging and lower over 2 seconds.

6. 

   Dead bug

   2 × 10 · rest 75 s

   Lie on your back with your lower back on the floor and slowly extend opposite arm and leg, alternating.