How to arrange a gym fitness plan for beginners

In recent years, with the development of society, more and more people pay attention to their physical health. Therefore, more and more people go to the gym to exercise. However, as a novice who has just entered the gym, you must make a plan so that you can exercise effectively. So, how should a novice gym fitness plan be formulated? Now let me tell you about the gym fitness plan for beginners. I hope it will be helpful for those who have just entered the gym.

Monday, training parts: middle chest muscles, triceps.

Barbell flat bench press 3×10RM

Dumbbell Fly 3×10

Chest press 3×10

Butterfly chest press 3×10

Heavy hammer press 3×10

Dumbbell Dips 3×10

Wednesday, training parts: latissimus dorsi, biceps.

Seated Hammer Pulldown 3×10

Seated Row 3×10

Standing dumbbell bent-over row 3×10

Standing barbell curl 3×10

Seated dumbbell curl 3 x 10

Friday, training parts: deltoid muscles, abdominal muscles.

Barbell Seated Press 3×10

Dumbbell Front Raise 3 x 10

Dumbbell Lateral Raise 3 x 10

Dumbbell Bent-Over Lateral Raise 3 x 10

Sit-ups 1×25

Goat Extension 1×25

Saturday, training area: legs.

Squat 3×10

Leg Press 3 x 10

Seated Leg Extension 3×10

Prone Leg Curl 3×10

Calf Raise 3 x 10

All the above movements are for "RM" weights, and the number of sets can be changed between 1 and 2 sets, depending on your actual situation. Suitable for the first two weeks of training. Generally, there will be no soreness after two weeks of training like when you first started training, but there will be soreness after each training session, and the time will be within two days after each training session. Eat 1 to 2 eggs, a 50-100 kg piece of bread, and drink 100-200 ml of milk or water 30 to 60 minutes after training. Actions that cannot be completed independently can be completed with the help of companions.

In general, the novice gym fitness plan can be done according to the above. Of course, you can also consult a fitness coach and ask him to develop a plan that suits you. As a novice, you may not know much about various aspects of fitness, but it doesn’t matter. This is an activity that requires no foundation and does not require too many constraints in various aspects. Going to the gym is to exercise and relax the body.