Beginner Workout Plan You Can Take To The Gym

Getting into the gym that first time can be pretty intimidating. Especially with that guy screaming in the corner as he deadlifts 400 lbs. Below, we’ll go over a plan you can bring into the gym on your first week and progress independently when you feel comfortable. If you experience any pain while exercising, stop and seek help from a physician or a physical therapist.

Day 1: Back and Biceps

• Cardio warm up (treadmill walk, bike, nu-step, elliptical) x10 min
• Supinated (palms up) bicep curls 3×10 reps
• Neutral (thumbs up) bicep curls 3×10 reps
• Standing or seated rows 3×10 reps
• Lat pull downs 3×10 reps
• Stretching cool down x10 min

Day 2: Leg Day

• Cardio warm up (treadmill walk, bike, nu-step, elliptical) x10 min
• Squats 3×10 reps (you can do body squats with dumbbells or with a barbell)
• Bridges 3×10 reps
• Seated leg extensions 3×10 reps
• Seated leg curls 3×10 reps
• Seated leg abduction/adduction machine 3×10 reps
• Stretching cool down x10 min

Day 3: Chest and Triceps

• Cardio warm up (treadmill walk, bike, nu-step, elliptical) x10 min
• Chest press (either machine or with dumbbells) 3×10 reps
• Tricep extensions 3×10 reps
• Push-ups 3×10 reps (on the wall, from your knees, regular push-ups)
• Supine chest fly 3×10
• Overhead triceps extension 3×10
• Stretching cool down x10 min

Tips:

• Start with light weights the first time you perform the exercises and see how your body responds the next few days.
• The reps listed are just a starting point. Adjust them to increase/decrease reps based on your overall tolerance.
• Don’t compare yourself to anyone else at the gym. We are all at different parts of our improving health journey. Be proud of yourself for trying to become a better/healthier you.
• Make sure to stay hydrated!

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