With the soaring trend of people hitting into their nearest gym or fitness clubs these days, it has become a matter of paramount importance to have a good gym workout plan so that one can reap utmost benefits for the body and mind alike.
Nonetheless, be it a gym workout plan to lose weight or a routine to get abs and biceps, choosing the right workout plan might initially come off as a tough task. This is more of a case for the gym dummies who have newly enrolled themselves at the gym.
We are here to ease you from this hurdle by bringing you a simply perfect fitness routine for the beginners for a total time span of a month. Although an appropriate gym workout plan might vary from person to person, this gym workout plan can help a newbie adopt a widely feasible and gradually progressive workout plan with maximum gains in the due course of time.
The ultimate goal of this workout plan is to develop a fit body and is for both men and women.
Why should you join a gym and have a proper beginner workout plan?
The all-time voguish phrase, ‘Health is Wealth’ has turned the other way round as well in the here and now. More and more people have eventually reached to the barb that pokes them with the undoubted fact of the fast-paced modern day world that they have to lay out some bucks from their pockets in order to lead a healthy and fit lifestyle. Going to the gym provides them with the much-needed urge to work out that seems too sublime when they are bereft of a gym membership. Although the phenomenon of joining a gym is not a very new one, it has garnered sheer momentum in recent times.
This has been due to the rise in the awareness of the dire need of a healthy life, which had earlier dwindled due to the presence of bullish stress in professional and personal lives and the consequential health issues. Exercise is the very well-known curative of a myriad of health problems. From positively increasing energy levels, muscle strength and brain functioning to acting as a natural and healthy anti-depressant and whatnot; the list of gains and benefits seems to be a ceaseless one. The motive of signing up for the gym is two-fold. First, one gets into an active and full-fledged routine that is highly regular and beneficial. Second, the workout plan is carried out under the supervision of a gym instructor who can guide the individual correctly throughout.
The perfect gym workout plan for a newbie
Week 1
Monday
- Dumbbell Side Bends
Procedure: Hold a dumbbell with one hand along the side of your body. Slowly tilt your upper body to the side holding the dumbbell. Don’t tilt it to extreme sideways. Get back to the original position after a short pause. Then, change sides and complete your set, preferably 10.
Repetition: 10-10-10-10
Rest: 90 seconds after every set
Body part targeted: Abs
- Upright Rows
Procedure: Take a rightly-adjusted barbell with an overhand grip, slightly less than the shoulder width. Rest the bar on top of your thighs and extend your arms. Your elbows should be slightly bent. Keep your back straight like the starting position. Exhale and use the sides of your shoulders to lift the bar, raising your elbows up and then to the side. As you raise the bar, keep it close to your body. Keep lifting the bar until it nearly touches your chin. Lower the bar back down slowly to the starting position. Inhale as you do this.
Repetition: 10-10-10-10
Rest: 90 seconds after every set
Body part targeted: Shoulder
- Incline Press
Procedure: Lie on an incline bench and adjust the barbell according to appropriate weight requirement. Lift the barbell slowly off the rack. After that, lower it slowly to three inches above your clavicle and then press it back to the starting position. Perform this exercise slowly.
Repetition: 12-10-10-10
Rest: 90 seconds after every set
Body part targeted: Chest
- Chin-ups (for men)/ Flexed-arm hang (for women)
Procedure: Get a horizontal bar, preferably an adjustable one. Hold it tightly about shoulder-width apart. Try doing pull-ups with straight arms until your chin reaches above the bar. Keep the elbows close. Lower yourself back to the original position and inhale. Repeat this exercise.
For flexed-arm hang, lift your body up until your chin is positioned above the bar. Hold this position for the maximum time possible.
Repetition: 12-12-10-10 (for chin-ups)
Rest: 120 seconds after every set
Body part targeted: Back
- Barbell Preacher Curl
Procedure: Adjust the seat on the preacher bench so that your upper arms are comfortably positioned on the padding when you sit. Adjust the barbell to the desired requirement. Sit on the preacher bench and grip the barbell with your hand’s shoulder width apart using an underhand grip. Keep your back straight. Take the weight off the rack and support it with your arms slightly bent. Start with this position. Squeeze the bicep at the top of the movement, and then slowly lower it back to the original position.
Repetition: 12-10-10-10
Rest: 90 seconds after every set
Body part targeted: Biceps
- Leg extension
Procedure: Sit on the leg extension machine. Keep your legs under the leg pads and hold the sidebars for support. Extend your legs by contracting your quads and return to the original position. Repeat this position.
Repetition: 10-10-10-10
Rest: 90 seconds after every set
Body part targeted: Legs
Tuesday: REST
Wednesday:
- Dumbbell Hammer Curl
Procedure: Sit down and take dumbbells in each hand with your palms facing inward. Inhale and curl the dumbbells towards your shoulders alternately. Exhale while you reach back to your original position.
Repetition: 15-10-10-10
Rest: 90 seconds after every set
Body part targeted: Biceps
- Dumbbell Pullover
Procedure: Lie on your back on a flat bench. Hold the dumbbell above your chest with slightly bent elbows. Lower the dumbbell slowly back stretching your arms back, behind your head as far as possible. Return to the starting position slowly, with your elbows still in the bent position.
Repetition: 10-10-10-10
Rest: 90 seconds after every set
Body part targeted: Chest
- Barbell Lunges
Procedure: Adjust the right weight barbell behind your neck, resting it on your shoulders. Step forward with one leg and then flex your knees to drop your hips. Descend until your rear knee touches the ground. Your back should be straight. Revert to the earlier position and repeat the lunge on the opposite leg.
Repetition: 12-10-10-10
Rest: 120 seconds after every set
Body part targeted: Leg
- Dumbbell Side Bends
Repetition: 12-12-12-10
Rest: 90 seconds after every set
Body part targeted: Abs
- Dumbbell Tricep Extensions
Procedure: Lie on a bench in the supine position with a dumbbell in one hand and the other hand on your chest or abdomen. Lower the hand with the dumbbell behind your neck or shoulder while keeping the upper arm’s position throughout. Extend the arm until straight. Return to the starting position and repeat. Do the same with the opposite arm.
Repetition: 10-10-10-10
Rest: 90 seconds after every set
Body part targeted: Triceps
- Hanging Leg Raises
Procedure: Grasp a chin-bar shoulder width overhand grip. Bend your knees a little and the same position throughout. Raise your legs up until your torso makes a 90-degree angle with the legs. Breathe throughout this exercise and don’t swing your body. Hold this position for a while, contracting your abs and gradually return to the starting position.
Repetition: 12-10-10-10
Rest: 120 seconds after every set
Body part targeted: Abs
Thursday: REST
Friday:
- Barbell Shrugs
Procedure: Stand straight and hold a fairly heavier barbell than the usual at your sides with a neutral grip. Shrug your shoulders up as far as you can do. Hold this position for a second and slowly go back to your original position. Neither your elbows should be bent nor should your head be moved.
Repetition: 12-12-12-12
Rest: 90 seconds after every set
Body part targeted: Shoulder
- Dumbbell Squat
Procedure: Hold a pair of dumbbells with fully extended arms next to your sides, palms facing each other. Feet should be placed shoulder-width apart. Perform proper squats with your hands next to your sides. Hold this at the bottom for two seconds, and then go back to the original position.
Repetition: 12-12-10-10
Rest: 90 seconds after every set
Body part targeted: Leg
- Dumbbell Fly
Procedure: Take a relatively light weight in each hand. Lie down in supine position. Raise both dumbbells straight up over your chest with your arms straight as your starting position. Spread both arms outward in a wide arc until your arms are wide stretched out to the sides, although arms can be slightly bent. Follow this same arc back up until the dumbbells return to the original position. This comprises of one repetition of the fly.
Repetition: 12-12-10-10
Rest: 120 seconds after every set
Body part targeted: Chest
- Hanging Leg Raises
Repetition: 15-15-15-15
Rest: 120 seconds after every set
Body part targeted: Abs
Saturday and Sunday: REST
Week 2
| Monday | ||
| Exercises Name | Repetition | Rest |
| Upright Rows | 12-12-10-10 | 90 seconds after every set |
| Barbell Preacher Curl | 12-12-10-10 | 90 seconds after every set |
| Dumbbell Squat | 15-15-10-10 | 120 seconds after every set |
| Dumbbell Pullover | 12-12-10-10 | 90 seconds after every set |
| Hanging Leg Raises | 12-12-10-10 | 120 seconds after every set |
| Tuesday | REST | |
| Wednesday | ||
| Dumbbell Fly | 12-12-10-10 | 120 seconds after every set |
| Barbell Shrugs | 12-12-12-12 | 90 seconds after every set |
| Dumbbell Hammer Curl | 15-15-10-10 | 90 seconds after every set |
| Leg Extension | 10-10-10-10 | 90 seconds after every set |
| Dumbbell Tricep Extension | 10-10-10-10 | 90 seconds after every set |
| Barbell Lunges | 12-12-12-12 | 120 seconds after every set |
| Dumbbell Side Bends | 12-12-10-10 | 90 seconds after every set |
| Thursday | REST | |
| Friday | ||
| Dumbbell Fly | 12-12-10-10 | 90 seconds after every set |
| Chin-ups/ Flexed arm hang | 12-12-12-12 (for Chin-up) | 120 seconds after every set |
| Dumbbell Side Bends | 15-15-10-10 | 90 seconds after every set |
| Incline Press | 12-12-10-10 | 90 seconds after every set |
| Hanging Leg Raises | 15-15-12-10 | 120 seconds after every set |
| Saturday and Sunday | REST | |
Week 3
| Monday | ||
| Exercises Name | Repetition | Rest |
| Incline Press | 12-12-12-10 | 90 seconds after every set |
| Dumbbell Fly | 12-12-12-12 | 90 seconds after every set |
| Dumbbell Side Bends | 12-12-12-12 | 90 seconds after every set |
| Dumbbell Squat | 12-12-12-10 | 90 seconds after every set |
| Tuesday | REST | |
| Wednesday | ||
| Incline Press | 15-15-15-10 | 90 seconds after every set |
| Barbell Preacher Curl | 12-12-12-12 | 60 seconds after every set |
| Dumbbell Side Bends | 15-12-12-12 | 60 seconds after every set |
| Dumbbell Pullover | 12-12-12-10 | 60 seconds after every set |
| Hanging Leg Raises | 12-12-10-10 | 90 seconds after every set |
| Hanging Leg Raises | 10-10-10-10 | 60 seconds after every set |
| Thursday | REST | |
| Friday | ||
| Barbell Lunges | 12-12-12-12 | 60 seconds after every set |
| Barbell Shrugs | 12-12-12-12 | 60 seconds after every set |
| Leg Extension | 12-12-10-10 | 60 seconds after every set |
| Upright Rows | 12-12-10-10 | 60 seconds after every set |
| Chin-ups/Flexed arm Hang | 12-12-10-10 | 120 seconds after every set |
| Dumbbell Tricep Extensions | 12-12-10-10 | 60 seconds after every set |
| Saturday and Sunday | REST | |
Week 4
| Monday | ||
| Exercises Name | Repetition | Rest |
| Chin-ups/Flexed-arm hangs | 12-12-12-12 | 120 seconds after every set |
| Dumbbell Side Bends | 12-12-10-10 | 60 seconds after every set |
| Leg Extension | 12-12-10-10 | 60 seconds after every set |
| Upright Rows | 12-12-10-10 | 60 seconds after every set |
| Chin-ups/Flexed arm Hang | 12-12-10-10 | 120 seconds after every set |
| Dumbbell Tricep Extensions | 12-12-10-10 | 60 seconds after every set |
| Tuesday | REST | |
| Wednesday | ||
| Dumbbell Fly | 12-12-12-12 | 60 seconds after every set |
| Hanging Leg Raises | 12-12-12-12 | 60 seconds after every set |
| Incline Press | 15-15-12-10 | 90 seconds after every set |
| Dumbbell Pullover | 12-12-10-10 | 60 seconds after every set |
| Barbell Shrugs | 12-12-12-12 | 60 seconds after every set |
| Hanging Leg Raises | 12-12-10-10 | 90 seconds after every set |
| Dumbbell Squat | 12-12-10-10 | 60 seconds after every set |
| Thursday | REST | |
| Friday | ||
| Dumbbell Side Bends | 12-12-12-12 | 60 seconds after every set |
| Dumbbell Tricep Extensions | 12-12-10-10 | 60 seconds after every set |
| Leg Extension | 12-12-10-10 | 60 seconds after every set |
| Upright Rows | 12-12-12-12 | 60 seconds after every set |
| Dumbbell Hammer Curl | 15-15-10-10 | 60 seconds after every set |
| Barbell Preacher Curl | 12-10-10-10 | 60 seconds after every set |
| Barbell Lunges | 12-12-10-10 | 90 seconds after every set |
| Saturday and Sunday | REST | |
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