name: Beginner
source: Planet Fitness
exercises:
- name: Lat Pull Down
  setup: 'Seat: 3, Thigh Pad: 4'
  descr: Sit upright with your knees secured under the pad. Grip the bar wider than
    shoulder-width. Pull the bar down to your chest, squeezing your shoulder blades
    together. Avoid leaning back excessively or using momentum.
  sets: 3
  reps: 10
  weight: 60
  type: Machine-Based
  muscles:
  - Latissimus Dorsi
  - Trapezius
  - Rhomboids
  - Biceps Brachii
- name: Seated Row
  setup: 'Seat: 2, Chest Pad: 3'
  descr: With your chest firmly against the pad, grip the handles and pull straight
    back while keeping your elbows close to your body. Focus on retracting your shoulder
    blades and avoid rounding your back.
  sets: 3
  reps: 10
  weight: 60
  type: Machine-Based
  muscles:
  - Latissimus Dorsi
  - Rhomboids
  - Trapezius
  - Biceps Brachii
- name: Shoulder Press
  setup: 'Seat: 4'
  descr: Sit with your back against the pad, grip the handles just outside shoulder-width.
    Press upward without locking out your elbows. Keep your neck relaxed and avoid
    shrugging your shoulders.
  sets: 3
  reps: 10
  weight: 30
  type: Machine-Based
  muscles:
  - Deltoid (Anterior)
  - Deltoid (Lateral)
  - Triceps Brachii
- name: Chest Press
  setup: 'Seat: 3'
  descr: Adjust the seat so the handles are at mid-chest height. Push forward until
    arms are nearly extended, then return slowly. Keep wrists straight and don’t let
    your elbows drop too low.
  sets: 3
  reps: 10
  weight: 40
  type: Machine-Based
  muscles:
  - Pectoralis Major
  - Triceps Brachii
  - Deltoid (Anterior)
- name: Tricep Press
  setup: 'Seat: 2'
  descr: With elbows close to your sides, press the handles downward in a controlled
    motion. Avoid flaring your elbows or using your shoulders to assist the motion.
  sets: 3
  reps: 10
  weight: 60
  type: Machine-Based
  muscles:
  - Triceps Brachii
- name: Arm Curl
  setup: 'Seat: 3'
  descr: Position your arms over the pad and grip the handles. Curl the weight upward
    while keeping your upper arms stationary. Avoid using momentum and fully control
    the lowering phase.
  sets: 3
  reps: 10
  weight: 30
  type: Machine-Based
  muscles:
  - Biceps Brachii
  - Brachialis
- name: Abdominal
  setup: 'Seat: 2, Back Pad: 3'
  descr: Sit with the pads resting against your chest. Contract your abs to curl forward,
    keeping your lower back in contact with the pad. Avoid pulling with your arms
    or hips.
  sets: 3
  reps: 10
  weight: 60
  type: Machine-Based
  muscles:
  - Rectus Abdominis
  - Internal Obliques
- name: Rotary
  setup: 'Seat: 3, Start Angle: Centered'
  descr: Rotate your torso from side to side in a controlled motion, keeping your
    hips still. Focus on using your obliques to generate the twist, not momentum or
    the arms.
  sets: 3
  reps: 10
  weight: 60
  type: Machine-Based
  muscles:
  - Internal Obliques
  - External Obliques
- name: Leg Press
  setup: 'Seat Angle: 4, Platform: Middle'
  descr: Place your feet shoulder-width on the platform. Press upward through your
    heels without locking your knees. Keep your back flat against the pad throughout
    the motion.
  sets: 3
  reps: 10
  weight: 130
  type: Machine-Based
  muscles:
  - Gluteus Maximus
  - Rectus Femoris
  - Vastus Lateralis
  - Vastus Medialis
  - Vastus Intermedius
  - Biceps Femoris
  - Semitendinosus
  - Semimembranosus
- name: Leg Extension
  setup: 'Seat: 3, Pad: Above ankle'
  descr: Sit upright and align your knees with the pivot point. Extend your legs to
    a straightened position, then lower with control. Avoid jerky movements or lifting
    your hips off the seat.
  sets: 3
  reps: 10
  weight: 70
  type: Machine-Based
  muscles:
  - Rectus Femoris
  - Vastus Lateralis
  - Vastus Medialis
  - Vastus Intermedius
- name: Leg Curl
  setup: 'Seat: 2, Pad: Above ankle'
  descr: Lie face down or sit depending on the version. Curl your legs toward your
    glutes, focusing on hamstring engagement. Avoid arching your back or using momentum.
  sets: 3
  reps: 10
  weight: 60
  type: Machine-Based
  muscles:
  - Biceps Femoris
  - Semitendinosus
  - Semimembranosus
- name: Adductor
  setup: 'Seat: 3, Start Position: Wide'
  descr: Sit with legs placed outside the pads. Bring your legs together using inner
    thigh muscles. Control the motion both in and out, avoiding fast swings.
  sets: 3
  reps: 10
  weight: 110
  type: Machine-Based
  muscles:
  - Adductor Longus
  - Adductor Brevis
  - Adductor Magnus
  - Gracilis
- name: Abductor
  setup: 'Seat: 3, Start Position: Narrow'
  descr: Sit with legs inside the pads and push outward to engage outer thighs and
    glutes. Avoid leaning forward and keep the motion controlled throughout.
  sets: 3
  reps: 10
  weight: 110
  type: Machine-Based
  muscles:
  - Gluteus Medius
  - Tensor Fasciae Latae
- name: Calfs
  setup: 'Seat: 3, Toe Bar: Midfoot'
  descr: Place the balls of your feet on the platform with heels hanging off. Raise
    your heels by contracting your calves, then slowly lower them below the platform
    level for a full stretch.
  sets: 3
  reps: 10
  weight: 60
  type: Machine-Based
  muscles:
  - Gastrocnemius
  - Soleus