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Begin­ners Gym train­ing guide: Week 2

This is a gen­er­al, begin­ners guide to train­ing at the gym.

Week 1: 3 days a week, 3 reps each, REVERSE PYRAMID
Week 2: 4 days, two day train­ing split, REVERSE PYRAMID
Week 3: 6 days, 3 then 3 days, 8 – 15 reps range
Week 4: 4 day train­ing, hit­ting each body part

More info here


In week 2 we train 4 days and intro­duce dif­fer­ent body parts. It is a two day split of the upper and lower body.

You’ll again employ a reverse pyr­am­id scheme of reps, though in Week 2 you’ll go slightly high­er in reps (15) on your third set of each exer­cise. Fif­teen reps may be just out­side the ideal muscle-build­ing range, but these sets will help you increase mus­cu­lar endur­ance to provide a sol­id found­a­tion on which to build size and strength going for­ward.

UPPER BODY WORKOUT

LOWER BODY WORKOUT

WEEK TWOUPPER AND LOWER BODY

8 Monday Upper Body
9 Tues­day Lower Body
10 Wed­nes­day rest
11 Thursday Upper Body
12 Fri­day Lower Body
13 Sat­urday rest
14 Sunday car­dio

DAY 8, 11 :
UPPER BODY

 Sets

 Reps

1 Bar­bell Bench Press 3 sets 10/​12/​15  
2 Dumb­bell Flys 3 sets 10/​12/​15  
3 Bar­bell bent-over row 3 sets 10/​12/​15  Image result for Barbell bent-over row
4 Lat pull­down 3 sets 10/​12/​15 Step image 1
5 Over­head dumb­bell press 3 sets 10/​12/​15  
6 Dumb­bell lat­er­al raise 3 sets 10/​12/​15  Step image 2
7 Bar­bell Biceps Curl 3 sets 10/​12/​15  
8 Machine Preach­er Curl 3 sets 10/​12/​15  Image result for machine preacher curl
9  Lying EZ-bar tri­ceps exten­sion 3 sets 15  Image result for LYING EZ-BAR TRICEPS EXTENSION
10 Rope Press­down 3 sets 15  Step image 2
11 Crunch 3 sets 15–20  Image result for crunch exercise

 ttttttt

DAY 9, 12 :
LOWER BODY

 Sets

 Reps

1 Leg press 3 sets 10/​12/​15  Image result for leg press
2 Leg Exten­sion 3 sets 10/​12/​15  Image result for leg extensions
3 Lying Leg Curl 3 sets 10/​12/​15  Image result for Lying Leg Curl
4 Seated Leg Curl 3 sets 10/​12/​15 Image result for seated leg curl
5 Stand­ing Calf Raise 3 sets 15 — 20  Image result for Standing Calf Raise
6 Seated calf raise 3 sets 15 — 20  Image result for Seated calf raise

 

Next Post: Begin­ners Gym train­ing guide: Week 3

 

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