Beginner gym workout for strength
- Barbell push press (6 reps x 4 sets)
- Goblet squat (6 reps x 4 sets)
- Dumbbell single arm row (6 reps x 4 sets)
- Shoulder lateral raise (6 reps x 4 sets)
- Bench press (6 reps x 4 sets)
- Pull ups/assisted pull ups (6 reps x 4 sets)
- Barbell bicep curls (8 reps x 4 sets)
How do beginners progress in the gym?
To make decent progress you need to hit the gym at least three days per week for an hour at a time. However, as time passes, you’ll begin to require more time in order to see continued progress. I suggest starting out with three gym sessions per week and adding to your program every month or so.
What should I do on my first day at the gym?
You should begin your first workout with a warm-up consisting of 10 minutes of walking or jogging or other aerobic exercise.
Do one set of 8–10 repetitions of each of the following exercises:
- Leg press or barbell squat.
- Pulldown.
- Dumbbell arm curl.
- Triceps pushdown.
- Fitball crunch.
- Incline or full bench press.
- Deadlift.
What should gym routine?
Day 1: Upper body
- Chest: flat barbell bench press — 4 sets of 6–8 reps.
- Back: bent-over barbell rows — 3 sets of 6–8 reps.
- Shoulders: seated dumbbell press — 3 sets of 8–10 reps.
- Chest/triceps: dips — 3 sets of 8–10 reps.
- Back: pullups or lat pulldowns — 3 sets of 8–10 reps.
