which can be received by following good results
If you are also planning to go to the gym for the first time or you have started a gym recently, then you may have a lot of difficulty in the beginning. Because you are not well aware of doing workouts before that and its way.How to decide goals in the gym,Which exercise to do How long to exercise And how many reps/setFor example, many questions can come in your mind by starting a gym. But there is no need to panic in it because today I am going to tell you a basic workout plan that if you follow the gym for 4-5 weeks, then you can benefit greatly.
Following this workout program will bring intensity, continuation and you will also be able to prepare for heavy workouts in the coming time. This workout program also explains which workouts should be done by the Beinners.
Take care of these things also
First day: Chest Day
Second Day: Back Day
Third Day: Shoulder Day
Fourth Day: Legs Day
Fifth Day: Arms Day, Biceps+TRICEPS
Sixth Day: Abs and Cardio (ABS+ Cardio)
Seventh Day: Rest Day
Do not start working in the beginning before going to the gym. First meet the trainer and then get complete information about workouts and gym from him
Before starting training, do warm up so that your body can be heated.
You must keep this thing in your mind that you have started the gym now, so do not try to lift heavy weight in the beginning
Take towels, water bottles, gulls, training shoes etc. to the gym.
Go to the gym wearing a comfort dress. More tight fabric can make a joke in your gym.
Follow healthy and clean diet with workouts, so that you can get even better results. I can understand that initially you may face problems but slowly move towards the right diet
Along with taking workouts and right diet, be patient as the result is not available in a day.
Following these 10 tips before starting the gym will benefit
- First day: Chest Day
Flat Barbell Bench Press, 3 Set of 10 Reps (Flat Barbell Bench Press)
Inclin Dambal Bench Press, 10 Reps 3 Set
Machine Chest Fly, 3 Set of 10 Reps (Machine Chest Fly)
Push-up, 50 (push-ups)
Cardio, 15-20 minutes (cardio)
You can click on the link given below to learn more about the best exercise and bench press for chests.
Make these 10 best chest exercises and make strong and wide chest
Bench press has an upper body tone, know what is the right way to do it and variations
2. Secound day: Cable Raw
, 3 Set of 10 Reps (Seated Cable Row)
Seated Late Pul Down, 3 Set of 10 Reps (Seated Lat Pull Down)
Machine Raw, 3 Set of 10 Reps (Machine Row)
Bent-over dumbball raw, 3 sets of 10 reps with both hands (Bent-Over Dummbell Row)
Push-up, 50 (push-ups)
Cardio, 15-20 minutes (cardio)
You can click on the link given below to know about the best exercise for the back.
try these 5 exercises to get v shape, you will get muscular backnd Day: Back Day (Back Day)
3.Third Day: Shoulder Day
Seated dumbball military press, 3 sets of 10 reps (Seated Dumbbell Military Press)
Seated overhead dumbbell press, 3 sets of 10 reps (Seated overhead Dumbbell Press)
Seated dumbball front rage, 3 sets of 10 reps (Seated Dumbbell Front Raise)
Lateral razes, 3 sets of 10 reps (lateral raises)
Push-up, 50 (push-ups)
Cardio, 15-20 minutes (cardio)
You can click on the link given below to know about the best exercise for the shoulder.
These 5 exercises can be done to get strong, wide and big shoulder
4.Fourth Day: Legs Day
Bodyweight Squat, 50 (Bodyweight Squat)
Leg Press, 3 Set of 10 Reps (Leg Press)
Leg curl, 3 sets of 10 reps (Leg Curl)
Leg Extension, 3 Set of 10 Reps (Leg Extension)
Cycling, 10-15 minutes (cycling)
You can click on the link given below to know about the best exercise for legs.
These are 5 best leg exercises for strong and heavy par
5. Fifth day: (Arms Day, Biceps+Triceps)
Dambal Curl, 10 Reps 3 Set (Dumbbell Curl)
Rope Cable Curl, 10 Reps 3 Set (Rope Cable Curl)
Rope Arm Extension, 10 Reps 3 Set (Rope Arm Extension)
Single arm only over head extension, 10 reps 3 sets
Bench Dips, 3 Set of 10 (Bench Dips)
You can click on the link given below to know about the best exercise for arms.
Follow these methods and workouts to make strong, attractive and big biceps
6.Sixth day: (Abs+ Cardio)
Crunches
Leg Lifts
Leg Raise
Plank (Plank)
Cardio, 20 minutes (cardio)
You can also click on the link given below to know nutrition and correct way for 6 pack abs.
This is the easiest way to get 6 pack abs, may be the benefit of 5 Golden Rules of Nutrition to get Six Pack ABS
7. Seventh day:(Rest Day)
Initially, people do not relax the body in the process of working hard, which is wrong. Relaxation of the body leads to a muscle recovery, so rest one day.
Conclusion: To follow the workout plan above, take the advice of your trainer once as he will be able to give better advice according to your round and body type.
