GYM EXERCISE PLAN FOR BEGINNERS
Nowadays, a lot of fitness gyms are built side by side. Business owners knew that healthy lifestyle is greatly in demand in the market today. Every one of them offers a unique and distinct quality of service. They provide a gym exercise plan according to their customers need.
Upon signing as a member of the gym you are given an instructor that will help you in reaching your goal. From the very beginning, they make a total gym exercise plan that will be specifically for you. This plan is the one you will follow for the whole duration of your course.
There are different kinds of services a fitness gym is offering various kinds of services. These are gaining program, body building, exercise fitness plan and much more. But, all of these have a common purpose and that is to have a healthy lifestyle.
Gym exercise routine for beginners is very helpful for those who want to start doing their journey towards a healthy, fit and strong body. It is simple to program compare to others. Because instructor believes that every workout must be fitted according to client’s capacity.
As a guide to having a gym exercise plan. In www.musleandfitness.com presents “The complete 4-week Beginner’s workout program” by Jimmy Pena, MS, CSCS, & Joe Wuebben
Week 1: Whole in One
You’ll begin the program with a full-body training split, meaning you’ll train all major body parts in each workout (as opposed to “splitting up” your training). Train three days this first week, performing just one exercise per body part in each session. It’s important that you have a day of rest between each workout to allow your body to recover; this makes training Monday, Wednesday, and Friday — with Saturday and Sunday being rest days — a good approach.
The exercises listed in Week 1 are a collection of basic moves that, while also used by advanced lifters, we feel are suitable for the beginner as well. Notice we’re not starting you off with only machine exercises; a handful of free-weight movements are present right off the bat. Reason being, these are the exercises you need to master for long-term gains in muscular size and strength, so you may as well start learning them now. Carefully read all exercise descriptions, starting on the page, before attempting them yourself.
In Week 1 you’ll perform three sets of every exercise per workout, which over the course of the week adds up to nine sets total for each body part, a good starting volume for your purposes. With the exception of crunches for abs, you’ll do 8–12 reps per set. This rep scheme is widely considered ideal for achieving gains in muscle size (the scientific term is hypertrophy) and is commonly employed by amateur and pro bodybuilders alike.
Notice in the workouts below that your first set calls for eight reps, your second set 10 reps and your third set 12. This is referred to in bodybuilding circles as a “reverse pyramid” (a standard pyramid goes from higher to lower reps), where you decrease the weight each set to complete the higher rep count. For example, if on your first set of lat pull downs you used 140 pounds for eight reps, try using 120 or 130 pounds on set two and 100–120 pounds on set three.
Week 2: Split Decision
You’re only a week into the program, yet you’ll begin to train different body parts on different days with a two-day training split (meaning the entire body is trained over the course of two days, rather than one as in the first week). You’ll train a total of four days this week; the split includes two upper-body days (Monday and Thursday) and two lower-body days (Tuesday and Friday), and each body part is trained twice. Wednesday, Saturday, and Sunday will be your recovery days.
Several exercises from Week 1 are carried over to Week 2, but one move is added to each body part routine — with the exception of abs — so you can train all muscle groups more completely from multiple angles. Chest, for example, includes two exercises: One is a compound movement (dumbbell bench press) that involves multiple joints (both the shoulder and elbow) to work the largest amount of muscle possible, and the other is an isolation exercise (dumbbell flye) that involves only one joint (shoulder) and targets the pecs to a greater extent. (When doing presses for chest, the deltoids and triceps are involved to a degree, meaning presses don’t isolate the pecs as much as flies do.)
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.
Week 3: Three on Three
In the third week of the program we step it up to a three-day training split: Train all “pushing” body parts (chest, shoulders, triceps) on Day 1; hit the “pulling” body parts (back, biceps) and abs on Day 2; and work your lower body (quads, glutes, hamstrings, calves) on Day 3. As in Week 2, you train each body part twice a week, so you’ll hit the gym six days this week.
One new exercise is added to each body part routine to provide even more angles from which to train your target muscles to promote complete development. You’ll hit each muscle group with two exercises of 3–4 sets each: four sets for large body parts (chest, back, shoulders, quads, hamstrings) and three sets for smaller body parts (biceps, triceps, abs, calves). The result is 16 total sets for the week for large body parts and 12 sets total for smaller ones — again, working in the 8–15-rep range — which is a substantial increase in volume from Week 1.
Week 4: Turning Up the Volume
In the fourth and final week of the program, you’ll train four days in a four-way split that hits each body part just once (except for calves and abs, which are each trained twice). Four-day splits are common among experienced lifters because they involve training fewer body parts (typically 2–3) per workout, which gives each muscle group ample attention and allows you to train with higher volume. As you’ll see, chest and triceps are paired up, as are back with biceps and quads with hamstrings, each a very common pairing among novice and advanced bodybuilders. Shoulders are trained more or less on their own, and you’ll alternate hitting calves and abs — which respond well to being trained multiple times per week — every other workout. No new exercises are introduced in Week 4 so that you can focus on intensity in your workouts instead of learning new movements.
Rep schemes remain in the hypertrophy range this week, but overall volume increases by adding more sets to individual exercises: up to five sets per move for larger body parts and even 10 sets of calf raises on Thursday. This bump in volume will ensure that your muscles are overloaded sufficiently to continue the growth they’ve already begun experiencing in the first three weeks. Completion of this four-week program now entitles you to go to the next stage.