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Beginning Gym Workout

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Beginning Gym Workout

For beginners this is a great gym workout. Full body workouts like this which have a lot of compound lifts are excellent for increasing strength as rapidly as possible. Full body workouts like this are also excellent choices for more advanced lifters as well when time gets tight. Although an advanced lifter will not make any gains in strength or muscle mass by doing a full body workout like this once or twice a week, it will certainly prevent backsliding in terms of strength and mass. When you can do 3 solid pullups with good form move on to the intermediate gym workout.

 

MONDAY WORKOUT

EXERCISE NAME SET 1 SET 2 SET 3
LEG PRESS, PLATE LOADED MACHINE 8 reps 8 reps 8 reps
BENCH PRESS, PLATE LOADED MACHINE 8 reps 8 reps 8 reps
HAMSTRING CURLS, LYING, SELECTORIZED MACHINE 8 reps 8 reps 8 reps
PULLDOWN, CABLE, WIDE GRIP 8 reps 8 reps 8 reps
OVERHEAD PRESS, STANDING, BARBELL 8 reps 8 reps 8 reps
LOW ROW, T-BAR, WIDE GRIP 8 reps 8 reps 8 reps
CRUNCHES, CABLE, KNEELING 8 reps 8 reps 8 reps
JOGGING/BIKE 20 min

TUESDAY WORKOUT

EXERCISE NAME
JOGGING/BIKE 20 min

WEDNESDAY WORKOUT

EXERCISE NAME SET 1 SET 2 SET 3
LEG PRESS, PLATE LOADED MACHINE 8 reps 8 reps 8 reps
BENCH PRESS, PLATE LOADED MACHINE 8 reps 8 reps 8 reps
HAMSTRING CURLS, LYING, SELECTORIZED MACHINE 8 reps 8 reps 8 reps
PULLDOWN, CABLE, WIDE GRIP 8 reps 8 reps 8 reps
OVERHEAD PRESS, STANDING, BARBELL 8 reps 8 reps 8 reps
LOW ROW, T-BAR, WIDE GRIP 8 reps 8 reps 8 reps
CRUNCHES, CABLE, KNEELING 8 reps 8 reps 8 reps
JOGGING/BIKE 20 min

THURSDAY WORKOUT

EXERCISE NAME
JOGGING/BIKE 20 min

FRIDAY WORKOUT

EXERCISE NAME SET 1 SET 2 SET 3
LEG PRESS, PLATE LOADED MACHINE 8 reps 8 reps 8 reps
BENCH PRESS, PLATE LOADED MACHINE 8 reps 8 reps 8 reps
HAMSTRING CURLS, LYING, SELECTORIZED MACHINE 8 reps 8 reps 8 reps
PULLDOWN, CABLE, WIDE GRIP 8 reps 8 reps 8 reps
OVERHEAD PRESS, STANDING, BARBELL 8 reps 8 reps 8 reps
LOW ROW, T-BAR, WIDE GRIP 8 reps 8 reps 8 reps
CRUNCHES, CABLE, KNEELING 8 reps 8 reps 8 reps
JOGGING/BIKE 20 min

SATURDAY WORKOUT

EXERCISE NAME
JOGGING/BIKE 20 min

SUNDAY WORKOUT

EXERCISE NAME
JOGGING/BIKE 20 min

 

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