These workout tips are great for everyone who joined gym after a long break and also good for beginners. This routine helps you to pumped up, and get back to you on track if you were taken long break. And moreover, this routine is best for newbies, who never touched a weight before! Let’s get started your gym workout journey!
WEEK 1: WHOLE IN ONE
In the first week, make sure your all body parts moves in a good time. More important in your first week try to work out on alternate days, It means in the first week, your workout days will 3 alternate days. Start with Mondy, Wednesday and Friday. This will help your muscles to be relaxed between, each day of your gym workout!
In first week you will done all your basic moves, and make sure do not lift heavy weights, start with light weight this will contract your each muscle to the extend and help your body size bigger and beautiful!
Your 1st week will be starting with three sets of every exercise workout, and by time which will add up to nine total sets of each workout. Make sure about the reps, recommended reps are 12 – 15 but its’s ok if you are doing 8 – 10 reps in the start of your gym workout as a beginner.
WEEK 2: SPLIT DECISION
You’re only a week into the program, yet you’ll begin to train different bodyparts 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 bodypart is trained twice. Wednesday, Saturday and Sunday will be your recovery days.
Time to split your days now, as you have pumped up your every muscles in first week, so now its time to split the workout in days.In this week you will add one more day in your workout, This week you will do 4 days workout in the following manner, Upper body parts will be train 2 days of the week that is (Monday and Thursday) and lower body parts will be trained2 days of the week that is (Tuesday and Friday). Rest of the days will be your recovery day so don’t waste your time and pumped your muscles every day with light weights.
In 2nd week we will add some more exercises and moves , and will update first week exercise chart with some new gym workout moves!
WEEK 3: THREE ON THREE
Now you are entering in the 3rd week of workout, time to push all body parts in this week (chest, shoulders, triceps, wings and back)
Best Workout routine for the 3rd week:
Day 1: Chest, Back, Biceps, Triceps and Abs
Day 2: Lower body parts (quads, glutes, hamstrings, calves)
Day 3: Hit all the body parts with some extra weights
(Repeat this routine to the next three days of this week) So you will almost done with the 6 days of third week workout..
WEEK 4: DEDICATED DAYS
Now, time to start the workout with single muscles a day exercise.
Day 1: Chest and Front Shoulders
Day 2: Back muscles and Back Shoulders
Day 3: Wings and Neck
Day 4: Triceps
Day 5: Biceps
Day 6: Abs and Lower Body
This routine will be the best for your each muscles, and make sure each session will be around 45 – 60 mins.
Gym Workout Routines by MY BOLLYWOOD BODY