Gym workout.

afrimml1234
afrimml1234 Posts: 1 Member
in Fitness and Exercise
Hi! I am new to a gym! I know to alternate days and body parts. Does anyone have like what they do each day with equipment only.

Replies

  • ninerbuff
    ninerbuff Posts: 49,046 Member
    What is your actual training program?

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 35+ years and have studied kinesiology and nutrition
    9285851.png
  • laurachambers86
    laurachambers86 Posts: 152 Member
    You don't necessarily "have" to alternate days and body parts, if you can only get to the gym 3 days a week, for example, you can do full body each time as you will have recovery time in between. What exercises you can do depends what your goals are, what you enjoy and whether you have any physical issues to work around.
  • nossmf
    nossmf Posts: 12,235 Member
    By "equipment only" do you mean using cable machines for strength training? Or cardio equipment, like treadmills?
  • _John_
    _John_ Posts: 8,646 Member
    edited July 2023
    Hell, I'll throw one out there:

    Beginner. You are a new lifter. You're gonna make gains even doing crap work if you just keep consistently coming to the gym. Your weight also isn't extremely taxing to your joints yet, so 2-3 times per week is fine for lifting volume as your systemic fatigue isn't too bad. Any timing is ok for your 2-3 sessions except the day after a previous session.

    Your routine. 5 lifts per session, 3-5 working sets per exercise. 5-15 reps per exercise (higher reps lean more for hypertrophy, less reps for strength gains. Lean towards higher reps until you get the hang of an exercise), Pick one of the options for the 5 types of lifts described. Can be a different exercise off the list each session for each number. Chart weight, and add weight/reps as able. Your last working set should be able to barely be completed (expect on squat/deadlift as a newbie, make sure someone verifies good form before you push those).

    1. Some form of chest press. Can be barbell bench, dumbell bench, cable press, machine press, body weight pushup...
    2. Some form of shoulder press. Can be standing overhead press, seated press, cable press, machine press...
    3+4. rows/pulldowns. Do essentially one vertical pull exercise and one horizontal pull at your sessions. Barbell bent over row, one armed dumbbell row, seated cable row, seated machine row, lat pulldown, pullups, pullovers...
    5. Squat/Deadift. Barbell back squat, Deadlift, Smith Machine Squat, seated leg press, machine squat, hack squat...

    And then when you're done, exit the gym and eat adequate amounts of food and protein and get plenty of sleep.

Categories