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 & Core
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. Seated Leg curl
Sets 3 Reps 8 Rest 1 Min
4. Seated Leg Press
Sets 3 Reps 8 Rest 1 Min
Calves:
1. Dumbbell Calf Raises
Sets 4 Reps 12 Rest 1 Min
core strengthening Exercises
1. Glute Bridge
Sets 3 Reps 12 Rest 1 Min
2. Abdominal Crunches On Mat
Sets 3 Reps 12 Rest 1 Min
3. Body weight Plank Hold
Sets 3 Reps Maximum Hold 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 Cable Row
Sets 4 Reps 12 Rest 1 Min
3. Lat Press Down
Sets 3 Reps 8 Rest 1 Min
4. Swimming Exercise
Sets 3 Reps 12 Rest 1 Min
5. Back Extensions on Exercise Ball
Sets 3 Reps 12 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
Sets 3 Reps 8 Rest 1 Min
2. Incline Chest Press
Sets 3 Reps 8 Rest 1 Min
3. Flat dumbbell Chest Press
Sets 3 Reps 8 Rest 1 Min
4. Cable Chest Press
Sets 3 Reps 8 Rest 1 Min
Core Strengthening Exercises
1. Glute Bridge
Sets 3 Reps 12 Rest 1 Min
2. Double Crunches
Sets 3 Reps 12 Rest 1 Min
3. Body weight Plank Hold
Sets 3 Reps Maximum Hold Rest 1 Min
Day 4 Thursday: Rest
Day 5 Friday: Shoulder and Abdominal
Shoulder:
Exercises:
1. Supported Dumbbell 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. Body weight Plank Hold
Sets 3 Reps 8 Rest 1 Min
2. Elbow to knee Side Crunch
Sets 3 Reps 8 Rest 1 Min
3. Opposite Arm and Leg Raise
Sets 3 Reps 8 Rest 1 Min
Day 6 Saturday: Arms & Cardio
Biceps:
Exercises:
1. Standing Biceps Dumbbell Curlhttps://youtu.be/s-Z4RyRjJes?si=pQy7tsc7L_BNmTq7
Sets 3 Reps 8 Rest 1 Min
2. Alternate Standing Hammer Curl
Sets 3 Reps 12 Rest 1 Min
3. Outside Grip Cable EZ(Simple) Curls
Sets 3 Reps 8 Rest 1 Min
Triceps:
Exercises:
1. Dumbbell Standing triceps Extension
Sets 3 Reps 8 Rest 1 Min
2. Cable Push Down
Sets 3 Reps 12 Rest 1 Min
3. Kettlebell Lying Triceps Extensions Skull Crusher
Sets 3 Reps 12 Rest 1 Min
Forearms:
Exercise:
1. Standing Palms Up Behind The back Wrist Curl
Sets 3 Reps 12 Rest 1 Min
Cardio:
1. Rowing Machine
Rowing Machine Cardio for 8 to 15 Minutes
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 virtual Indian 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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