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Gym Program, Beginner

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333 views

Gym Program, Beginner

Uploaded by

issamelrhouizi
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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Gym program

Day 1 (Monday) – Chest & Triceps

Chest:

1. Bench Press (Barbell) – 4 sets of 8-12 reps

2. Incline Dumbbell Press – 3 sets of 8-12 reps


3. Cable Chest Fly (or Pec Deck Machine) – 3 sets of 10-12 reps (focus on the squeeze at the
top)

4. Dumbbell Flyes – 3 sets of 10-12 reps

Tricipis:

5. Triceps Pushdown (Cable) – 3 sets of 10-12 reps

6. Overhead Triceps Extension (Dumbbell or Cable) – 3 sets of 10-12 reps

7. Plank – 3 sets of 30-60 seconds (core)


Day 2 (Wednesday) – Back & Biceps

Back:

1. Lat Pulldown (Wide Grip) – 4 sets of 8-12 reps

2. Seated Cable Row – 4 sets of 8-12 reps (focus on pulling towards your lower chest)

3. Machine Row (or Chest-Supported Row) – 3 sets of 10-12


reps

4. Pull-Ups (Assisted if needed) – 3 sets of 8-12 reps


Biceps:

5. Dumbbell Curl – 3 sets of 10-12 reps

6. Hammer Curl (Dumbbell) – 3 sets of 10-12 reps

7. Biceps Curl Machine – 3 sets of 10-12 reps

Day 3 (Friday) – Shoulders & Abs


Shoulders:

1. Overhead Press (Barbell) – 4 sets of 8-12 reps


2. Lateral Raise (Dumbbell) – 3 sets of 12-15 reps

3. Front Raise (Dumbbell or Plate) – 3 sets of 12-15 reps

4. Shoulder Press Machine – 3 sets of 10-12 reps

5. Shrugs (Dumbbell or Barbell) – 3 sets of 10-12 reps


Abs:

6. Ab Crunch Machine – 3 sets of 12-15 reps

7. Ab crunches – 3 sets of 20 reps

Day 4 (Sunday) – Leg Day


1. 10-Minute Warm-Up – Stationary Bike

2. Outer Thigh Machine (Hip Abduction) – 3 sets of 12-15 reps

3. Inner Thigh Machine (Hip Adduction) – 3 sets of 12-15 reps


4. Leg Extension (Front of the Upper Leg) – 3 sets of 12-15 reps

5. Leg Curl (Back of the Upper Leg) – 3 sets of 12-15 reps

6. Lower Leg Machine (Calves) – 4 sets of 15-20 reps

7. Walking Lunges (Bodyweight or with Dumbbells) – 3 sets of 12-15 steps per leg
Tips:
• Progressive Overload: Gradually increase weight over time while
maintaining good form.
• Rest: Ensure at least 1-2 minutes between sets for strength exercises and
30-60 seconds for isolation movements.
• Nutrition: Aim for a protein-rich diet to support muscle growth (2g of
protein per kg of body weight).
• Consistency & Sleep: Stick to the program and ensure 7-8 hours of sleep
for recovery.

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