What is a gym fitness plan for beginners

Many beginners feel overwhelmed when they go to the gym for training. They don’t know how to exercise. They are also confused by many fitness equipment. So how do beginners exercise in the gym? Is there a good fitness plan? Especially for fitness novices, they must exercise reasonably and make a certain fitness plan. So how should they do it?

All you need is a pair of dumbbells, a systematic exercise plan, and perseverance to succeed. If you are a beginner, we will arrange a beginner fitness plan for you. If you persist in it for a few months, you will see unexpected results.

Monday: Chest + Triceps

(1) Dumbbell bench press 10-12RM x 3 sets

(2) Dumbbell Fly 10-12RM x 3 sets

(3) Push-ups 15-20 times x 4 sets

(4) Seated single-arm flexion and extension: 8-12RM (reps) x 3 sets

(5) Bend-over: 8-12RM (repeats) x 3 sets

Wednesday, Back + Biceps

(1) Dumbbell rowing: 8-12RM (times) x4

(2) Pull-ups with wide grip: 8-12RM (repeats) x4

(3) Pull-ups with narrow grip: 8-12RM (reps) x4

(4) Sit-Up Curl: 8-12RM (repeats) x 3 sets

(5) Standing dumbbell hammer curl 8-12RM (times) x 3 sets

(6) Seated dumbbell alternating curl: 8-12RM (times) x 3 sets

Friday, Legs + Shoulders Day

(1) Dumbbell squat 8-10RM (times) x 3 sets

(2) Dumbbell lunge 8-10RM x 3 sets

(3) Dumbbell lift 8-10RM x 3 sets

(4) Standing dumbbell press 10-12RM (times) x3

(5) Dumbbell lateral raise 10-12RM (times) x3

(6) Dumbbell front raise 10-12RM (times) x3

As a beginner, you can follow the above fitness plan. You need to exercise every day and do some effective fitness exercises. By arranging certain fitness plans, you can achieve good fitness results. Especially as a novice, if you don’t know how to exercise in the gym, you can look at the above content. Following the above methods will definitely achieve good fitness results.