Beginners in the gym

Day 1

– 5 minutes cardio to warm up your tendons, joints and muscle groups.

– Legs

Warm ups: 1 set x 15 reps squats using body weight.

Leg press machine at 45 degrees: 3 sets x 12 reps

Thigh flexion and leg raises: 2 sets x 10 reps

Seated or Standing single leg calf raise: 2 sets x 15 reps

– Lower Back

Incline bench hyperextension: 2 sets x 15 reps

– Back

Warm up: 1 x 15 reps chin ups

Lateral pulldown: 2 sets x 10-12 reps

Seated low row weight lifting: 2 sets x 10-12 reps

– Biceps

Z Bar Bicep Curls wide: 1 x 10 repetitions

– V-Taper (Trapeze)

Dumbbell shoulder shrug: 1 x 12 reps

– Chest

Warm up : Lift dumbbells straight up 1 x 15 reps

Bench press with barbell straight up: 2 sets x 8-12 reps

Incline bench press, peck deck flyes with dumbbells: 2 sets x 8-12 reps

– Shoulders

Seated dumbbell press. Push up, bring back down to shoulder level: 2 sets x

8-12 reps

Side lateral raise: 2 sets x 12 reps

– Triceps

Tricep pulldown: 2 sets x 12 reps

– Abdominals

Hanging knee lifts: 1 x 10 repetitions series

Decline bench crunch: 2 sets x 12 reps

Day 2 REST

Day 3

– 5 minutes cardio to warm up your tendons, joints and muscle groups. This time change the cardio exercise. If you worked out on the bike on Day 1 then change onto the stair stepper machine today (or vice versa, you got the idea – change your cardio exercise).

– Legs

Warm up: 1 set x 15 reps squats using body weight

Leg press machine at 45degrees: 3 sets x 12 reps

Thigh flexion and leg raises: 2 sets x 10 reps

Seated or Standing single leg calf raise: 2 sets x 15 reps

– Lower Back

Incline bench hyperextension: 2 sets x 15 reps

– Back

Warm up: 1 x 15 reps pulldown

Lateral pulldown: 2 sets x 10-12 reps

Single arm dumbbell row: 2 sets x 10-12 reps

– Biceps

Curls straight bar Average outlet: 1 x 10 repetitions series

– V-Taper (Trapeze)

Dumbbell shoulder shrug: 1 x 12 reps series

– Chest

Warm up : Lift dumbbells straight up 1 x 15 reps

Bench press with barbell straight up: 2 sets x 8-12 reps

Flat bench press, peck deck flyes with dumbbells: 2 sets x 8-12 reps

– Shoulders

Seated dumbbell press. Push up, bring back down to shoulder level: 2 sets x 8-12 reps

Side dumbbell lateral raises: 2 sets x 12 reps

– Triceps

Barbell close grip tricep bench press: 2 sets x 12 reps

– Abs

Lying leg raises – both legs together: 1 x 10 repetitions series

Decline bench crunch: 2 sets x 12 reps

Day 4 REST

Day 5

– 5 minutes cardio to warm up your tendons, joints and muscle groups. This time change the cardio exercise. If you worked out on the bike on Day 3 then change onto the stair stepper machine today (or vice versa, you got the idea – change your cardio exercise).

– Legs

Warm up: 1 set x 15 reps squats using body weight

Leg press machine at 45degrees: 3 sets x 12 reps

Thigh flexion and leg raises: 2 sets x 10 reps

Seated or Standing single leg calf raise: 2 sets x 15 reps

– Lower Back

Incline bench hyperextension: 2 sets x 15 reps

– Back

Warm up: 1 x 15 reps pulldown

Lateral pulldown: 2 sets x 10-12 reps

– Biceps

Alternate dumbbell curls: 2 sets x 10 reps each arm

– V-Taper (Trapeze)

Shoulder shrugs with dumbbells in hands: 1 x 12 reps series

– Chest

Warm up: Lift dumbbells straight up 1 x 15 reps

Bench press with barbell straight up: 2 sets x 8-12 reps

Decline bench barbell press: 2 sets x 8-12 reps

– Shoulders

Seated barbell pushup from shoulder level: 2 sets x 8-12 reps

Alternative dumbbell lifts: 2 sets x 12 reps

– Triceps

Bench kneel, dumbbell tricep extension: 2 sets x 12 reps

– Abs

Decline bench crunch: 2 sets x 12 reps

These exercises should be performed correctly and slowly to benefit from each move and rest period in-between each set is a minimum of 45 seconds. Select weights which are neither too light nor too heavy. Go for weights to complete an additional two more reps without aid.

This is how a proposed plan for the first week in the gym for a beginner looks like. You can continue to work from this plan for up to three weeks. After that you can follow ‘classic workout’ program for 3 months and increase the reps to 12 or 15 to tone up and gain more definition.

Post three months, you will be ready to increase weights and reps and include other exercises; this all depends on the goals you have set for yourself.

That’s enough said by me. I wish you success and more importantly enjoy it! Don’t forget the essential conditions for any sport: discipline, diligence, patience, perseverance!