Try This Workout Plan For Your Gym If You Are A Beginner - outdoorfit.net

Try This Workout Plan For Your Gym If You Are A Beginner


gym workout plan for beginners pdf

If you have never stepped into a gym, but now you will start a gym simply if you are a beginner and do not know what you have to do at your gym, then you are at the perfect place. Here we are going to serve you the list of seven days workout plans that you can follow. You can also search for a gym workout plan for beginners pdf and save it for you.

Also, if you think that affording a full trainer is a little expensive, you must feel free to follow some other plans to achieve whatever your goal is.

Try This 7 Days Plan:

two people plan

Monday (Legs)

gym equipment

● Warm-up with some exercise at the beginning

● Leg extensions repeat 15 times and have three sets

● Squats with dumbbells three sets 15 rep

● Leg press 3 sets 15 rep

● Leg curls three sets 15 rep

● Sumo squats three sets 15 rep

● Stiff leg deadlift 3 sets 15 

● Calf raises three sets 15 rep

● Stretch at the last‍

TUESDAY (Chest)

● Warm-up

● Flat bench chest press 3 sets 15 rep 

● Cable crossover 3 sets 15 rep

● Incline bench press 3 sets 15 rep

● Incline bench flyes 3 sets 15 rep

● Decline bench press 3 sets 15 rep

● Decline flyes 3 sets 15 rep

● Stretch!!

WEDNESDAY (Back)

● Warm up

● Wide grip pull down 3 sets 15 rep

● Seated rowing 3 sets 15 rep

● One arm rowing 3 sets 15 rep

● Dumbbell Pullover 3 sets 15 rep

● Close grip rowing 3 sets 15 rep

● Deadlift 3 sets 15 rep

● Stretch!!

THURSDAY (Abs)

● Warm up

● Knee crunches 15 rep sets3

● Leg raises 15 rep 3 sets

● Plank twists 20 rep 3 sets

● Climbers 25 rep 3 sets

● Alternate toe touch 20 rep 3 sets

● Bicycle crunches 20 rep 3 sets

● Elbow to hand planks 15 rep 3 sets

● Stretch!!‍

FRIDAY (Biceps and triceps

● Warm up

● Seated bicep curls 3 sets 15 rep

● Dumbbell hammer curls 3 sets 15 rep

● Preacher curls 3 sets 15 rep

● Concentration curls 3 sets 15 rep

● Tricep cable pushdowns 3 sets 15 rep

● Overhead extensions 3 sets 15 rep

● Bench dips 3 sets 15 rep

● Dumbbell kickbacks 3 sets 15 rep

● Stretch!!‍‍

SATURDAY (Shoulders)

● Warm up

● Shoulder press with dumbbells 3 sets 15 rep

● Side lateral raises 3 sets 15 rep

● Front raises 3 sets 15 rep

● Upright rowing 3 sets 15 rep

● Shoulder press on machine 3 sets 15 rep

● Shrugs 3 sets 15 rep

● Stretch!!‍

Sunday (Rest Day)

Take a test on Sunday so that your body will be ready for the workout on Monday.

Conclusion

You can follow this simple workout plan as a beginner, and also, if you want to add some more exercise to your plan, you can search on YouTube or Google for gym workout plan for beginners pdf and follow them.

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