This is a general, beginners guide to training at the gym.
Week 1: 3 days a week, 3 reps each, REVERSE PYRAMID
Week 4: 4 day training, hitting each body part
More info here
In week 1 we focus solely on getting used to basic moves. You’ll begin the program with a full-body training split, meaning you’ll train all major bodyparts in each workout (as opposed to “splitting up” your training). Train three days this first week, performing just one exercise per bodypart in each session. It’s important that you have a day of rest between each workout to allow your body to recover.
DAY 1, 3, 5 : FULL BODY
|1||Dumbell Bench Press||3 sets||8/10/12|
|2||Lat pulldown||3 sets||8/10/12|
|3||Overhand dumbbell press||3 sets||8/10/12|
|4||Leg press||3 sets||8/10/12|
|5||Lying leg curl||3 sets||8/10/12|
|6||Rope pressdown||3 sets||8/10/12|
|7||Barbell biceps curl||3 sets||8/10/12|
|8||Standing calf raise||3 sets||8/10/12|
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