Beginner Gym Workouts:
How to Work Out in a Gym The Right Way!
New to the Gym? man or woman, mass-builder or fat-cutter, this plan will put you closer to where you want to be. Stop program hopping and get serious with this 4weeks free workout routine.
This Complete beginner’s guide and program includes everything you need to know and to do in your first 4 weeks for starting a gym routine.
This program, designed to build muscle, is perfect for anyone at any experience level.
This guide will dive deep into everything you need to know about working out properly in a gym.
Day 1 MISSION:
Beginner Warm-up Routine:
· Roll your head in half circles slowly, from shoulder to shoulder. 5 circles in each direction
· Slowly roll your shoulders forwards and backwards. 10 each way.
· Keep your legs stationary, and twist your torso, left and right. 10 twists each side.
· Quad stretch: Hold each stretch for 5 seconds. Do 3 on each side:
· Cross one arm in front your chest,Hold each stretch for 5 seconds. Do 3 on each side:
DAY 2 MISSION: Do your Day 1 stretches, then spend 15 minutes walking, and then you are free to go home.
DAY 3 MISSION:
After your 5 minutes of warm-up (Day 1) and 10 minutes on the treadmill (Day 2), your next step is to go to a place you can do the Day 3 Gym Workout:
· Bodyweight squats (1 set* 10 rep)
· Push-ups (1 set* 10 rep)
· Bodyweight squats (1 set* 10 rep)
· Push-ups (1 set* 10 rep)
· Bodyweight squats (1 set* 10 rep)
· Push-ups (1 set* 10 rep)
DAY 4 MISSION:
After you do 10 minutes of walking on the treadmill, go to the dumbbell section.
· Goblet squats – 45 lbs (20Kg dumbbell) (1 set* 10 rep)
· Push-ups (1 set* 10 rep)
· Dumbbell rows with each arm – at least a 20 lb dumbbell (1 set* 10 rep).
DAY 5 MISSION:
A Circuit – 3 rounds of:
· Barbell squats (3 set* 10 rep)
· Push-ups (3 set* 10 rep)
· Inverted bodyweight rows (3 set* 10 rep)
Alternate Days, A Circuit One week and B Circuit another week.
B Circuit – 3 rounds of:
· Barbell romanian deadlifts (3 set* 10 rep)
· Push-ups (3 set* 10 rep)
· Dumbbell rows per arm (3 set* 10 rep)
So, here in Day 6, we’re going to turn you into a full Gym Class Hero. And it requires you to learn a super standard, incredibly challenging exercise that also happens to be amazing for you…
DAY 6 MISSION
A CIRCUIT – 3 rounds of:
· Barbell squats (3 set* 10 rep)
· Push-ups (3 set* 10 rep)
· Pull-ups or pull-up alternatives! (3 set* 10 rep)
Alternate Days, A Circuit One week and B Circuit another week.
B CIRCUIT – 3 rounds of:
· Barbell Romanian deadlifts/regular deadlifts (3 set* 10 rep)
· Push-ups (3 set* 10 rep).
· Inverted bodyweight rows (3 set* 10 rep)
Take your time. The above 6 Days workout plan might take you 3 months to move through, and that’s okay! I would rather you slowly wade into the water instead of terrifying yourself with the thought of cannonballing into the deep end and never even starting a gym routine.
Remember: “days and years,” not “weeks and months.”
You need to BUILD the habit correctly for going to the gym.
Every week, you’re excited to hit the gym because:
· You’re adding more weight to your squats.
· You are attempting a new personal best for the deadlift.
· You’re trying to get your first pull-up.
· You get to see your gym friend and hear how his day went.
You LOVE how you feel after the gym.
