Gym Exercise Beginner Routine
Great Routine for Beginners
Working out in the morning has always been best for me because I feel fresh and rested. After working out your metabolism you will increase and will begin to burn energy throughout the day. I tell my clients to plan on a workout that is best scheduled for their day, and they should limit themselves to late night workouts as much as possible.
Personally I have found that late night workouts for beginners can have several challenges and obstacles. Some caution, most of my clients who workout in the evening struggle with their evening meal consumption and complain about their sleeping habits.
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Beginning Workout for Gym Exercises |
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Mon |
Chest: Bench Press - 4 sets until muscle failure, rest 2-3 minutes between each set. Incline Press – 4 sets until muscle failure, rest 2-3 minutes between each set. Pullovers – 4 sets until muscle failure, rest 2-3 minutes between each set. Pushups – 1 set until muscle failure. Back: Chin Ups – bent over rows 4 sets until muscle failure, rest 2-3 minutes. Bent Over Rows – 3 sets until muscle failure Abdominals: Crunches – 5 sets of 25 reps Cardio: Jog – work-up to two miles |
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Tue |
Shoulders: Clean and Press – 4 sets until failure, rest 2-3 minutes. Lateral Raise – 4 sets until failure, rest 2-3 minutes. Biceps: Barbell Curls – 4 sets until failure, rest 2-3 minutes. Seated Dumbell Curls – 4 sets until failure, rest 2-3 minutes. Triceps: Close Grip Barbell Press – 4 sets until failure, rest 2-3 minutes. Extensions – 4 sets until failure, rest 2-3 minutes Abdominals: Reverse Crunches – 5 sets of 25 reps Cardio: Interval Run – Sprint for 10sec, jog for 1min…go for 1-2 miles |
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Wed |
Legs: Squats – 4 sets until failure, rest 2-3 minutes. Lunges – 4 sets until failure, rest 2-3 minutes. Leg Curls – 4 sets until failure, rest 2-3 minutes. Calves: Standing Raises – 4 sets 15 each leg, rest 1-2 minutes. Abdominals: Crunches – 5 sets of 25 reps Cardio: Interval Run – Sprint for 20sec, jog for 2min…go for 1-2 miles |
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Thu |
Chest: Bench Press - 4 sets until muscle failure, rest 2-3 minutes between each set. Incline Press – 4 sets until muscle failure, rest 2-3 minutes between each set. Pullovers – 4 sets until muscle failure, rest 2-3 minutes between each set. Pushups – 1 set until muscle failure. Back: Chin Ups – bent over rows 4 sets until muscle failure, rest 2-3 minutes. Bent Over Rows – 3 sets until muscle failure Abdominals: Crunches – 5 sets of 25 reps Cardio: Jog – work-up to two miles |
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Fri |
Shoulders: Clean and Press – 4 sets until failure, rest 2-3 minutes. Lateral Raise – 4 sets until failure, rest 2-3 minutes. Biceps: Barbell Curls – 4 sets until failure, rest 2-3 minutes. Seated Dumbell Curls – 4 sets until failure, rest 2-3 minutes. Triceps: Close Grip Barbell Press – 4 sets until failure, rest 2-3 minutes. Extensions – 4 sets until failure, rest 2-3 minutes Abdominals: Reverse Crunches – 5 sets of 25 reps Cardio: Interval Run – Sprint for 10sec, jog for 1min…go for 1-2 miles |
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Sat |
Legs: Squats – 4 sets until failure, rest 2-3 minutes. Lunges – 4 sets until failure, rest 2-3 minutes. Leg Curls – 4 sets until failure, rest 2-3 minutes. Calves: Standing Raises – 4 sets 15 each leg, rest 1-2 minutes. Abdominals: Crunches – 5 sets of 25 reps Cardio: Interval Run – Sprint for 20sec, jog for 2min…go for 1-2 miles |
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Sun |
Enjoy your day off and if you worked out and stuck to your diet then enjoy one cheat meal, preferably for lunch. |
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