: A Beginner’s Guide!| Hey, People If you are looking for amazing tips on For Beginners then here in this article we will list all those tremendous ways to achieve our goal in the world of .

Today, Fitness is consider as a part of life not because it gives you a look but because its something which will keep you fit and . Working out in the gym will groom your personality and will help you to stand out in the crowd.

If you pumped to start your workout for beginners program and feeling little bit of nervous as well, don’t worry. Everyone has to go through this phase when they entered for the first time in the gym while achieving a physique in gym.

Follow This Workout For Beginners Routine To See Faster Result:-

1.Early To Bed And Early To Riseearly morning

 

The philosopher Aristotle said, ” It is well to be up before daybreak, for such habits contribute to health, wealth and wisdom”.

Waking up early in the morning will accelerate your health and aids many benefits to your life style.

Benefits:-

  1. Working out in the gym will boost your energy throughout the day
  2. Working out before breakfast helps in burning more fat
  3. Productivity improvement
  4. Better diet schedule for a day
  5. Better sleep

2. Start With Stretching For 15 Mins 

stretching

Stretching is important factor of fitness which helps in increasing or maintaining flexibility.

Following are the some important benefits of stretching:-

  1. Reduce muscle tension
  2. Increase range of motion
  3. Helps in improving performance
  4. Improve posture
  5. Prevent injuries related to back, shoulder
  6. Provide mental stability

SUPER TIPS :-

3. Cardio For 12 Mins

Stopwatch

Cardio exercise is one of the most important things which will help you to stay fit and healthy, beneficial in reducing fat and lose weight .

Use these machines while doing cardio exercises:-

  • Treadmill
  • Elliptical trainer
  • Assault air bikes
  • ladder step machine
  • Rowing machine

You can do cardio at home as well with a variety of exercises like jogging, burpees and jumping jacks.

4. Now Workout For Beginners  :-

The General Guideline For Workout For Beginners routine

  • Higher frequency ( suggested only 3-4 times a week)
  • focus on increasing strength
  • Full body split
  • Low volume
  • Less variety of exercises
  • Less use of advanced machines or techniques

Some  basic terminologies :-

  1. Sets :- Sets refers to how many times you will repeat that exercise for the set number of repetitions.
  2. Reps :- Repetitions refers the number of times to perform an exercise.

Day 1- Monday 

1. Pull-Ups

PULL-UPS
Number Of Sets 3
Number Of Reps Per Set 1st set 2nd set 3rd set
15 12 10

Watch how to do pull-ups

2. Barbell Curl

BARBELL CURL
Number Of Sets 3
Lift Per Set 1st set 2nd set 3rd set
5kg 7kg 10kg
Number Of Reps Per Set 15 12 min. 7

Watch How To Do Barbell Curls

3.Barbell Incline Bench Press

BARBELL INCLINE BENCH PRESS
Number Of Sets 3
Lift Per Set ( each side weight) 1st set 2nd set 3rd set
2.5kg-2.5kg 5kg-5kg 7.5kg-7.5kg
Number Of Reps Per Set 15 12 min. 7

Watch How To Do Barbell Incline Bench Press

4. Hyper extensions (Back Extensions)

HYPER-EXTENSIONS ( BACK EXTENSIONS)
Number Of Sets 3
Number Of Reps Per Set 1st set 2nd set 3rd set
15 10 8

Watch How To Hyper-Extension

5. Barbell Shrugs

BARBELL SHRUGS
Number Of Sets 3
Lift Per Set 1st set 2nd set 3rd set
7.5kg 10kg 12.5kg
Number Of Reps Per Set 15 12 min. 7

Watch How To Do Barbell shrugs

6. Dumbbell Lunges

DUMBBELL LUNGES
Number Of Sets 3
Lift Per Set 1st set 2nd set 3rd set
5KG 7.5KG 10KG
Number Of Reps Per Set ( each side) 15 12 min. 7

Watch How To Dumbbell Lunges

7. Running for 10 Mins In Treadmill

Day 2- Tuesday :- HIIT Workout

3 Round| 5 exercises | Working for 35 secs | Rest for 25 seconds

Follow This 15 Mins Fat Burning HIIT Workout | No Equipment

Day 3 – Wednesday :- Rest Day

Focus on your diet to boost immune system and muscle gain faster.

Include diet to muscle your gains.

Find Here All Those Protein Rich Food For Vegetarians.

Day 4 – Thursday

1.Wide-Grip Pull-Ups

WIDE GRIP PULL UPS
Number Of Sets 3
Number Of Reps Per Set 1st 2nd 3rd
15 12 10

Watch How To Do Wide-Grip Pull-Ups

2. Dumbbell Alternate Bicep Curl

DUMBBELL ALTERNATE BICEP CURL
Number Of Sets 3
Lift Per Set 1st 2nd 3rd
5kg 7.5kg 10kg
Number Of Reps Per Set 15 12 10

Watch How To Do Dumbbell Alternate Bicep Curl

3.Barbell Bench Press

BARBELL BENCH PRESS
Number Of Sets 3
Lift Per Set (each side) 1st 2nd 3rd
2.5kg 5kg 7.5kg
Number Of Reps Per Set 15 12 8

Watch How To Do Barbell Bench Press

4. Push-ups

PUSH-UPS
Number Of Sets 3
Number Of Reps Per Set 15 12 10

Watch How To Do Push-ups Correctly

4. Triceps Push-down

TRICEPS PUSH-DOWN
Number Of Sets 3
Lift Per Set 1st 2nd 3rd
10KG 12.5kg 15kg
Number Of Reps Per Set 12 10 8

Watch How To Do Triceps Push-Down

5.Wrist Curl Exercise With Dumbbells

WRIST CURL EXERCISE WITH DUMBBELLS
Number Of Sets 3
Lift Per Set (each side ) 1st 2nd 3rd
2.5kg 2.5kg 5kg
Number Of Reps Per Set 12 10 8

Watch How To Do Wrist Curl Exercise

6.Lying Leg Curls

LYING LEG CURLS
Number Of Sets 3
Lift Per Set 1st 2nd 3rd
10kg 10kg 15kg
Number Of Reps Per Set 12 10 min. 6

Watch How To Do Lying Leg Curls

Day 5 – Friday

1.Stretching For 10 Mins

2.Standing Biceps Cable Curl

STANDING BICEPS CABEL CURL
Number Of Sets 3
Lift Per Set 1st 2nd 3rd
10kg 15kg 20kg
Number Of Reps Per Set 12 10 min. 6

Watch How To Do Standing Cabel Curl 

3.Bench Dips

BENCH DIPS
Number Of Sets 3
Number Of Reps Per Set 12 10 min. 6

Watch how to do bench dips

4.Front Plate Raise

FRONT PLATE RAISE
Number Of Sets 3
Lift Per Set 1st 2nd 3rd
5kg 5kg 10kg
Number Of Reps Per Set 15 10 min. 6

Watch How To Do Front Plate Raise

5.Arnold Dumbbell Press

ARNOLD DUMBBELL PRESS
Number Of Sets 3
Lift Per Set (each side) 1st 2nd 3rd
5kg 7.5kg 10kg
Number Of Reps Per Set 15 10 min. 7

Watch How To Do Arnold Dumbbell Press

6.Dumbbell Flys

DUMBBELL FLYS
Number Of Sets 3
Lift Per Set (each side) 1st 2nd 3rd
5kg 7.5kg 10kg
Number Of Reps Per Set 15 10 min. 8

Watch How To Do Dumbbell Flys

7. Push-ups

PUSH-UPS
Number Of Sets 3
Number Of Reps Per Set 20 15 12

8. Hyper-extension (Back Extensions)

HYPER-EXTENSION ( BACK EXTENSION)
Number Of Sets 3
Number Of Reps Per Set 20 15 12

Day 6 – Saturday 

1. Stretching for 6 mins

2. Pull-ups

PULL-UPS
Number Of Sets 3
Number Of Reps Per Set 15    10 12

2.Barbell Bench Press

BARBELL BENCH PRESS
Number Of Sets 3
Lift Per Set (each side) 1st 2nd 3rd
2.5kg 5kg 7.5kg
Number Of Reps Per Set 15 12 min. 8

3.Overhead Triceps Extension with dumbbells

OVERHEAD TRICEPS EXTENSION WITH DUMBBELLS
Number Of Sets 3
Lift Per Set 1st 2nd 3rd
10kg 12.5kg 12.5kg
Number Of Reps Per Set 15 10 min. 5

4. Barbell Squat

BARBEL SQUATS
Number Of Sets 3
Lift Per Set (each side) 1st 2nd 3rd
2.5kg 5kg 7.5kg
Number Of Reps Per Set 15 10 min. 5

5. Standing Calf Raises

STANDING CALF RAISES
Number Of Sets 3
Number Of Reps Per Set 15 10 08

Watch How To Do Standing Calf Raises

6. Kettle Bell Sumo High Pull

KETTLE BELL SUMO HIGH PULL
Number Of Sets  3
Number Of Reps Per Set 15 10 08

Watch How To Do Kettle Bell Sumo High Pull

7.Decline Bench Dumbbell Pull-Over

DECLINE BENCH DUMBBELL PULL-OVER
Number Of Sets 3
Lift Per Set 1st 2nd 3rd
7.5kg 10kg 12.5kg
Number Of Reps Per Set 15 8 min. 5

Watch How To Do Decline Bench Dumbbell Pull-over

8. Dumbbell Alternate Bicep Curl

DUMBBELL ALTERNATE BICEPS CURL
Number Of Sets 3
Lift Per Set (each side) 1st 2nd 3rd
5kg 7.5kg 10kg
Number Of Reps Per Set 15 10 min. 5

Day 7 – Sunday :- Rest Day

Try to fulfill protein requirement while enjoying your day.

Follow this Workout For Beginners routine up to 4 Weeks to see results.

This Workout For Beginners program is only designed for beginners.

 

References:-

  1. bodybuilding,com
  2. wikipedia

Also Read:-

  1. How To lose Weight At Home Naturally : Drop A Size
  2. 5 Best Protein Powder Under 5000 – Reviews & Buyers Guide

 

 

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Hi, I am Abhishek Shukla, an aspiring blogger with an obsession in the world of health and fitness.

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