follow this program and these guidelines:
Guidelines:
get your bodyweight in pounds and multiply it by 0.7. This is how many grams of protein you should be eating in a day to maximize your gym performance
eat at least 5 servings of fruits and veggies a day
drink a lot of water
keep track of which machines you are using and weights and reps
make sure your form is consistent
all sets should be 4-9 reps
control the weight on the negative and try to make the rep as fast as possible on the positive
Program:
Day 1 - Upper body
Day 2 - Lower body
Day 3 - rest
run this perpetually
Upper body day:
2 sets of Chest Press machine
2 sets of vertical pull down exercise
2 sets of any chest fly machine
2 sets of any row machine
2 sets of bicep curls
2 sets of any triceps exercise
Lower body day:
2 sets of standing calf raises
2 sets of a squat pattern exercise (leg press, hack squat, pendulum squat, etc.)
2 sets of a hinge pattern exercise (romanian deadlift, 45 degree extension, stiff legged deadlift, etc.)
2 sets of leg extension machine
2 sets of hamstring curl machine
2 sets of adductor machine
It is absolutely necessary to train these exercises with high effort. For the first few weeks, I recommend taking each set to failure — meaning you should reach a point where you physically cannot complete the last rep due to fatigue. Once you become more comfortable with your exercises and can better estimate the appropriate weight to use (one that leads to failure under 10 reps), you can transition to training with 1 rep in reserve (RIR). This means stopping the set when you feel like you could only perform one more rep with good form before failing.