Beginner 6-Day Multi-Gym Chest & Strength Routine (No Barbells Needed)
This program is for beginners using a Fitness Station, Multi-Gym, or Strength Station.
All exercises use only the machine-no barbell, no dumbbells, no advanced moves.
Each workout takes about 15–20 minutes.
If you are new to exercise or over 50, this is a safe and effective way to build strength.
Important: Always warm up for 5–10 minutes (walking, cycling, or arm circles). Use a weight that feels comfortable and never causes pain. If you have any health concerns, check with your doctor before starting a new exercise routine.
How Much Weight Should I Use?
- Start light: For most beginners, use 5–15 kg (11–33 lbs) for pressing and fly movements. If that feels easy, try up to 20 kg (44 lbs).
- You should be able to finish all reps with good form. If you struggle, lower the weight. If it’s too easy, add a little more next time.
- On cable or pulldown moves, you may need more or less weight-adjust as needed.
How to Do Each Exercise
- Chest Press (Machine) – Sit with your back against the pad, feet flat on the floor. Grip the handles at chest height. Push the handles forward until your arms are almost straight (don’t lock your elbows), then slowly return to the start.
Do 3 sets of 8–10 reps. Rest 1–2 minutes after each set. - Seated Row (Machine) – Sit with your chest against the pad, feet on the platform. Grip the handles. Pull them toward your body, squeezing your shoulder blades together, then slowly return.
Do 3 sets of 8–10 reps. Rest 1–2 minutes after each set. - Shoulder Press (Machine) – Sit with your back against the pad, grip the handles above your shoulders. Press upward until your arms are almost straight, then lower slowly.
Do 3 sets of 8–10 reps. Rest 1–2 minutes after each set. - Triceps Pushdown (Cable) – Stand facing the cable, grip the bar or rope with both hands. Keep elbows close to your body. Push the bar down until your arms are straight, then return slowly.
Do 3 sets of 10–12 reps. Rest 1–2 minutes after each set. - Pec Dec / Butterfly (Machine) – Sit with your back against the pad, arms bent and elbows at shoulder height. Bring the pads together in front of your chest, then slowly open back.
Do 3 sets of 10–12 reps. Rest 1–2 minutes after each set. - Lat Pulldown (Machine) – Sit with your thighs under the pad, grip the bar wider than shoulder width. Pull the bar down to your upper chest, then slowly let it rise.
Do 3 sets of 8–10 reps. Rest 1–2 minutes after each set.
6-Day Fitness Station Routine (Beginner)
Day 1 – Chest & Back
Chest Press (Machine) – 3 sets of 8–10 reps
Seated Row (Machine) – 3 sets of 8–10 reps
Rest 1–2 minutes between sets
Day 2 – Shoulders & Arms
Shoulder Press (Machine) – 3 sets of 8–10 reps
Triceps Pushdown (Cable) – 3 sets of 10–12 reps
Rest 1–2 minutes between sets
Day 3 – Chest & Back (Variation)
Pec Dec / Butterfly (Machine) – 3 sets of 10–12 reps
Lat Pulldown (Machine) – 3 sets of 8–10 reps
Rest 1–2 minutes between sets
Day 4 – Rest or Gentle Activity
Take a walk, do gentle stretching, or rest completely.
Day 5 – Chest, Shoulders & Arms
Chest Press (Machine) – 2 sets of 10 reps
Shoulder Press (Machine) – 2 sets of 10 reps
Triceps Pushdown (Cable) – 2 sets of 12 reps
Rest 1–2 minutes between sets
Day 6 – Back & Chest (Light)
Seated Row (Machine) – 2 sets of 10 reps
Pec Dec / Butterfly (Machine) – 2 sets of 12 reps
Rest 1–2 minutes between sets
Day 7 – Rest or Gentle Activity
Enjoy a walk, yoga, or full rest.
Tips for Beginners
- Warm up before every session (5–10 minutes of walking or cycling, plus arm circles).
- Use slow, controlled movements-do not rush.
- Exhale as you push/pull, inhale as you return.
- Stop if you feel pain (not just muscle tiredness).
- Rest as needed between sets.
- Stay hydrated and eat a balanced diet.
📺 Need a Demonstration?
Watch how to do these machine exercises safely on my YouTube channel:
youtube.com/@aebe