Thread: beginner

FOr the most part with exceptions you can do anything you can do with dumbbells with cables it just takes some different seat settings proper positioning etc....

Are you looking for SPECIFIC routines? How long have you been working out i know your post title is beginner but I would like to know more about you. What type of training have you done, any injuries, what about your cardio hows your diet? I can help with some background information
foam rolling a.k.a as myofascial release helps to loosen tight muscles. I like it before a workout as it helps warm the muscles up without hindering their ability to contract after all when you are weight training your muscles contract.

ive done alot of bodyweight exercises and jogging but in the past year and a half havent done anything at all ..and yes i am looking for a kinda specifc routine i would prefer to have one that does entire body in 5-6 days because i wont workout on sundays ...and ive never done any real training i mean i did supsets of dips pullups and push ups till failure 3 days a week and sit ups leg lifts and jogging 3 days a week but i dont consider that training cuz there was no weights invovled and it was mostly cause i had nothin else to do

Rather than doing single body part isolation I would recommend, upper body push, upper body pull and legs can be done 3 days a week. Here is a good resource for you. Jeff cavaliere a former mets strength coach has some free videos on youtube

YouTube - JDCav24's Channel

But its also relative to your goals. What are your overall goals?

my short term goals are reduce bf% and to gain about 10-20pounds of muscle

I'd find another gym to be quite honest. I wasted plenty of time as a beginner using all kinds of cables and machines only to realize that without a squat rack you really can't progress to even half your full potential.

they have a squat set up with cable weights but ive tried it and its not the same at all or it dosent feel the same any way so ur probly right about finding another gym but the only other one is like 40 miles away