Beginner gym machine workout
Start with two non-consecutive sessions per week, leaving time to recover.

Leg Press (Machine): 2 × 10 reps; rest 90s
Keep your back supported and stop the descent before your pelvis rolls away from the pad.
Alternative: Goblet squat with a comfortable depth

Chest Press (Machine): 2 × 10 reps; rest 90s
Set the seat so the handles sit around mid-chest; press without shrugging.
Alternative: Dumbbell bench press

Lat Pulldown (Machine): 2 × 10 reps; rest 90s
Secure the thigh pad and draw your elbows down without leaning far back.
Alternative: Cable lat pulldown

Seated Row (Machine): 2 × 10 reps; rest 90s
Keep your chest supported when a pad is provided; draw the handles toward your ribs.
Alternative: Seated cable row

Seated Leg Curl (Machine): 2 × 12 reps; rest 75s
Line your knees up with the pivot and keep your hips against the seat.
Alternative: Lying leg curl machine

Warm up with a few minutes of easy movement and lighter practice sets before your working sets.
Choose your own load. Finish each set with about two or three controlled reps still possible; stop for pain or loss of control.
The time estimate includes rests and setup. Take longer when you need it, and ask gym staff to show unfamiliar equipment.
Use the first visit to learn seat positions and machine controls. Record those settings in your exercise notes.

https://mylifts.app/workouts/beginner-gym-machines/