Howdy Friends, Gym workout plan for beginners for muscle building, is the best gym workout plan to improve your muscle mass, lose fat, and get in shape. You must follow this workout plan with a proper diet plan according to your body requirement.
Always use a weight that you can handle without the support. You must learn about proper warm up and cool down after workout. click on names to find How to Warm-up before workout? and How to Cool-down after workout?. You must also learn about Static Stretching for avoid DOMS. Delayed-onset muscle soreness (DOMS) is muscle pain that begins after you’ve worked out.
It is also advisable to start with light-weight a few 2-3 sets of your first exercise and consider it as your part of the warm-up. if doing bodyweight workout then your body must be proper warm-up before workout. Instead of body-weights exercise you also can choose a treadmill or cross-trainer as your warm-up for 10-15 minutes before workout.
Beginners Gym Workout Plan For Muscle Building!
Note – Click on Any Exercise Name you can get the full guide video.
Day 1 Monday: Legs
Legs:
Exercises:
1. Body Weight Bench Squat
Sets 3 Reps 8 Rest 1 Min
2. Leg Extension
Sets 3 Reps 12 Rest 1 Min
3. Leg Press
Sets 3 Reps 8 Rest 1 Min
4. Lying Leg Curl
Sets 3 Reps 8 Rest 1 Min
Calves:
1. Seated Calf Raise Toes Pointed Straight Forward
Sets 3 Reps 8 Rest 1 Min
Day 2 Tuesday: Back and Cardio
Back:
Exercises:
1. Wide Grip Lat Pull Down
Sets 3 Reps 8 Rest 1 Min
2. Seated Machine Row
Sets 4 Reps 12 Rest 1 Min
3. Close Grip Front Lat Pull Down
Sets 3 Reps 8 Rest 1 Min
4. Hyperextensions
Sets 3 Reps 8 Rest 1 Min
Cardio:
After workout do cardio 10 to 15 min on any cardiovascular Machine Like; Cycle, Treadmill, Cross Trainer or Outdoor constantly on low to medium level (Jogging to Running Type Level)6-8KMPH.
Day 3 Wednesday: Chest and Abdominal
Chest:
Exercises:
1. Wall Push Ups
Superset:
1. Bent Knee Push Ups
Sets 3 Reps 5 Rest 1 Min
2. Regular Grip Incline Barbell Bench Press
Sets 3 Reps 8 Rest 1 Min
3. Chest Press
Sets 3 Reps 8 Rest 1 Min
4. Pec Deck Chest Fly
Sets 3 Reps 8 Rest 1 Min
Abdominal:
1. X-Crunches
Sets 3 Reps 5 Rest 1 Min
2. Double Crunches
Sets 3 Reps 5 Rest 1 Min
Day 4 Thursday: Rest
Day 5 Friday: Shoulder and Abdominal
Shoulder:
Exercises:
1. Supported Dumbbell Shoulder Press Or Machine Shoulder Press
Sets 3 Reps 8 Rest 1 Min
2. Standing Side Lateral Raise
Sets 3 Reps 12 Rest 1 Min
3. Standing Front Two-Dumbbell Raise
Sets 3 Reps 8 Rest 1 Min
4. Barbell Shrugs
Sets 3 Reps 8 Rest 1 Min
Abdominal:
1. Plank Jacks
Sets 3 Reps 5 Rest 1 Min
2. Elbow to knee Side Crunch
Sets 3 Reps 5 Rest 1 Min
Day 6 Saturday: Arms & Cardio
Biceps:
Exercises:
1. Standing Biceps Cable Curl
Sets 3 Reps 5 Rest 1 Min
2. Barbell Lying On Incline Bench Curl
Sets 3 Reps 5 Rest 1 Min
3. Ez-Bar Preacher Curl
Sets 3 Reps 5 Rest 1 Min
Triceps:
Exercises:
1. Seated Ez-Bar Overhead Triceps Extension
Sets 3 Reps 5 Rest 1 Min
2. Close Grip Ez bar Skull Crushers
Sets 3 Reps 5 Rest 1 Min
Forearms:
Exercise:
1. Standing Palms Up Behind The back Wrist Curl
Sets 3 Reps 8 Rest 1 Min
Cardio:
After workout do cardio 10 to 15 min on any cardiovascular Machine Like; Cycle, Treadmill, Cross Trainer or Outdoor constantly on low to medium level (Jogging to Running Type Level)Speed: 6-8 KMPH.
Day 7 Sunday: Rest
Sunday – Rest For Recovery
Rest helps to speed up the recovery and Gain the body strength in any physical activity.
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Disclaimer:
We serve as coaches, mentors, and guides who help you reach your health, fitness, and wellness goals. Each individual’s health, fitness, and nutrition success depends on his or her background, dedication, desire, and motivation. The information we provide is based on our personal experience as a Fitness Trainer & Nutritionist. So You must consult with your physician before following any training or diet plans on this website. Because all individuals are different so as their medical and training history & the same way they need personalized diet and training plan according to their specific needs.
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