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Hi zesties!
Here is a sample 3 day training plan for beginners who
1️⃣ want to spend no more than an hour in the gym
2️⃣ would like minimal sharing of equipment with strangers
3️⃣ are just starting out in weight training
😍 Overview
- 3 Full body workouts
- 4 Rest days
- 6 Exercises max per workout
- One to two days of rest between each workout
- a and b indicates superset, meaning you do exercise b right after a is completed and then rest for 2-3 minutes
- use lighter weights for warm up sets to practise the movement, increase to a comfortable weight while still managing to hit the rep range for working sets
🙌Day 1: Full Body A (Back Focused)🙌
3 sets
1a) Assisted Chinup
Set 1: Warm up 10-12 reps
Set 2 and 3: Working set 10-12 reps
1b) Floor / Kneeling / hands elevated pushups
Set 1 and 2: 8-10 reps
Set 3: as many reps as you can
3 sets
2a) Cable / Machine Row
Set 1: Warm up 12-15 reps
Set 2 and 3: Working set 10-12 reps
2b) Dumbbell Lateral Raise
3 working sets: 12-15 reps
3 sets
3a) Goblet Squats
Set 1: warm up, bodyweight 12-15 reps
Set 2 and 3: working set 12-15 reps
3b) Cable / Machine Reverse Flies
3 working sets: 12-15 reps
🏋️Day 2: Full Body B (Legs Focused)🏋️
3 sets
1a) Hip Extensions
3 working sets, bodyweight, 10-12 reps
1b) Tibialis Raises
3 working sets, bodyweight 12-15 reps
3 sets
2) Split Squats
Set 1: warm up 10-12 reps
Set 2 and 3: working set, 10-12 reps
3 sets
3) Lat Pulldown
Set 1: warm up 10-12 reps
Set 2 and 3: working set, 10-12 reps
3 sets
4a) DB Seated Shoulder Press
Set 1: warm up 12-15 reps
Set 2 and 3: working 10-12 reps
4b) Feet Elevated Hip Glute Bridge
3 working sets, 10-12 reps
🔥Day 3: Full Body C🔥
3 sets
1a) Hamstring Curls
Set 1: warm up 10-12 reps
Set 2 and 3: working set 10-12 reps
1b) DB Shoulder Full Raise
3 working sets: 10-12 reps
3 sets
2a) Incline Bench Chest Supported DB Rows
Set 1: warm up set 10-12 reps
Set 2 and 3: working set 10-12 reps
2b) Flat Bench DB Chest Press
Set 1: warm up set 10-12 reps
Set 2 and 3: working set 10-12 reps
3 sets
3a) Cable Curls
3 sets 12-15 reps
3b) Cable Tricep Pushdown
3 sets 12-15 reps
When I first started out, I hated moving around too much in the gym and wanted to just stay in one corner.
I have devised this training program taking my experiences into consideration. Minimizing sharing between multiple equipment and using the same equipment or area for multiple exercises. 😉
Hope this helps! like, save and share this to someone who needs this! 🏋️🙌
Do also check out my other post to participate in a free 8 week personal training challenge, no sales involved!
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