Easy To Follow Workout Plan For Beginners Workout Plan For Beginners Here is a three 3 day a week 2023 new year workout program that was built around human movements and the big three of the squat, deadlift, and bench press. you’ll start at the lower end of the rep range, 8, and work up to 12 reps with the same weight. when you can lift 12 reps for all your sets, go up by 5 to 10 pounds and start the process. Here’s a simple example: say you’re curling a barbell for three sets of 10 reps with 60 pounds. during your next workout, do three sets of 11 reps. then, do three sets of 12 reps and then 13.
The Aeroic Step Exercises Poster Is Shown In Purple And White With Warm up – 5 10 minutes on a bike, rowing machine, jumping jacks, running up and down your stairs, etc. get the blood flowing and your muscles warm. [29] pick one exercise for each big muscle group – quads, butt and hamstrings, push, and pull. [30] do 2 5 sets for each exercise. (start with lower sets to begin with.). During this 12 week gym workout plan, if the number of reps of a given exercise decreases or remains the same as the previous month, increase the weight as this will keep your muscles tested. take progress pictures to track your physical results. Barbell bench press. incline dumbbell bench press. close grip bench press. fleshing this out into a complete workout, your training day might look something like this: barbell bench press 3 sets x 6 10 reps. incline dumbbell bench press 3 sets x 8 12 reps. pec dec 4 sets x 12 15 reps. Three days: a 3 day full body workout split is good if you want to be in the gym less frequently. four days: an upper and lower body 4 day split is an excellent middle ground. five days: if you plan to be in the gym at least five days per week, train each muscle group independently.
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