Good Workout Plans for the gym
I want to start working out… what should I do?
As a trainer, I can’t even count the number of times I’ve heard this. It’s great to hear because when people exercise… they’ll feel better, look better and they will truly enjoy their life so much more.
But, most people never follow through with their new goal because there’s so much workout information available that makes it hard to figure out where to start. Pick up any fitness magazine and try to find a beginner workout, you’ll end up getting more confused than before.
The Beginners Workout
Should I do cardio? Should I do weight training? Should I train like a bodybuilder? Should I workout 3 days a week? Should I go nuts and go 5 days a week? There’s a lot of things to think about when it comes to working out, so we’re gonna keep it simple for you and start you off on the right plan today!
What’s the best way to start seeing results?
- To get the best results in a 4 week program, we’re going to look at weight training in the 8-12 rep range and also on a basic, easy to follow diet. Since most people on a new plan get overwhelmed and quit because there’s too much to do, we won’t talk about the diet plan until the 2nd week of the workout so that you’re comfortable in your new workout plan.
Who’s this workout for?
- If you haven’t worked out before but want to get in shape, lose that stubborn body fat and change your life forever.
- If you were previously in shape, but have fallen off the wagon and want to get back to your old self.
- If you have a busy life and don’t want to spend 2 hrs at a gym every day.
- If you aren’t seeing results with the workout you’re doing now.
What will this workout do for me? If you’re a guy, this workout will…
- Build muscle in all of your large muscle group areas (chest, arms, core, thighs, back, butt, calves).
- Set an excellent foundation for any type of workout program to follow.
If you’re a woman, this workout will…
- Burn body fat through your whole body.
- Increase your metabolism.
- Give you a tight, toned look in your arms, stomach, thighs and butt.
What you’ll find in this article
- Part 1 : A 3 day per week workout which shows you step by step what you need to do at the gym.
- Part 2: What to do after you’ve finished the beginner’s workout plan.
- Part 3: A very simple and easy-to-use meal plan to follow once you’re comfortable in your workout routine (this will help you lose more fat and look better).
Ok let’s get started…
The Beginner’s Gym Workout Plan
If you haven’t worked out in a long time or you’re just starting for the first time, your main goal for the first few weeks will be to learn the correct form for each exercise and to build a base of strength and stability. This will set a good foundation for your workout program. For the first four weeks, we’ll be doing a warm-up and two exercises each day. For many people who are used to doing a lot of isolation exercises (i.e. bicep curls, calf raises), you might think that two exercises is barely a workout. But the difference here is that we’re doing compound exercises that work the largest muscle groups, which means more definition in your muscles and a higher amount of fat is burned.
The Workout Schedule
- Warm up for 3-5 minutes by either jumping rope, doing jumping jacks, using a rower machine or riding a stationary bike.
Note: Rest 60-90 seconds between each set.
- Warm-up for 3-5 minutes by either jumping rope, using a rower machine or riding a stationary bike.
Note: Take a 60-90 second rest between each set
Note 2: To perform the deadlift with just a barbell, you’ll need to put the bar on something about 6-8 inches high to simulate the height the bar would be if there were weight plates on it. My suggestions would be putting the hooks on the squat bar really low, stacking weights up, using step ups or stools, use fake plastic plates or use plyo boxes. The goal is to simulate the height that the bar would be with real plates on it.
Note 3: If you can’t complete 8 chin ups (most newbies can’t) there are a few ways to get help. Use an assisted chinup machine at the gym which will provide assistance for you and help push you up. Make sure the asssistance you use makes it hard to finish 8 reps (dont use it as a trampoline!) You can also use stretch bands by hanging them over the top of a squat rack and hooking them under your feet. Your last option is to have a partner hold your feet and help push you up and down.
- Warm up for 3-5 minutes by either jumping rope, using a rower machine or riding a stationary bike