Beginner Workout Plan You Can Take To The Gym
Leave a CommentGetting 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!
*Per federal guidelines, beneficiaries of plans such as Medicare, Medicaid, Tricare, VHA and other federally funded plans are not eligible for free assessments.
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