First, congrats yourself on at least thinking to start this fitness journey of yours.
Whether you desire to gain muscle mass or transform your body. If you follow the right workout routine, you are more likely to achieve your goals.
Finding the right workout routine is pretty tough, this is why we are providing you with the gymnastics program for beginners which you can follow.
So, keep reading this article till the end, to get a full idea of what to do and what to avoid.
Tips on the full-body gym program for beginners
First, identify your goal.
It’s extremely important to understand what Goal you want to achieve. For some people, it might be related to gaining muscle mass and for some is to get in shape.
Whatever be your goal, it’s important to write it down. Writing your goals down helps you in achieving the most out of them.
So, we advise you to write down your fitness goal first.
Now after identifying it, it’s time to take action.
We have prepared a beginner’s workout routine which you can follow right away to see results.
This workout routine isn’t too difficult, but for those who are new to health and fitness regimes, it might prove to be challenging. So, best of luck!
Day 1: Chest, Shoulders, Back, Legs, Triceps, Biceps
- Chest – Barbell Bench Press for 4 sets of 8 reps
- Shoulders – Seated Dumbbell Press for 4 sets of 10 reps
- Back – Lat-pulldowns for 4 sets of 10 reps
- Legs – Leg Extensions for 4 sets of 10 reps
- Triceps – Triceps Rope Pushdowns for 3 sets of 15 reps
- Biceps – Barbell Bicep Curls for 3 sets of 10 reps
Day 2: Legs, Triceps, Biceps, Chest, Back, Shoulder
- Legs – Leg Press Machine for 4 sets of 8 reps
- Triceps – Overhead Bar Extensions for 3 sets of 20 reps
- Biceps – EZ Bar Curls for 4 sets of 10 reps
- Chest – Machine Chest Press for 4 sets of 10 reps
- Back – T-Bar Row for 4 sets of 10 reps
- Shoulders – Lateral Raises for 3 sets of 20 reps
Day 3: Shoulders, Back, Chest, Legs, Triceps, Biceps
- Shoulders – EZ Bar Upright Rows for 3 sets of 15 reps
- Back – Close-Grip Pulldowns for 4 sets of 12 reps
- Chest – Cable Fly for 4 sets of 10 reps
- Legs – Lunges for 3 sets of 10 reps per leg
- Triceps – Skull crushers for 3 sets of 15 reps
- Biceps – Hammer Curls for 3 sets of 12 reps
In addition, if your goal is just to get in shape, we recommend you to add 30 minutes of cardio in the above-mentioned workout routine.
This will help in you achieving more muscle mass while targeting good body shape at the same time.
So, this was all regarding gym program for male beginners. If you find it useful, then do let us know. We would love to hear that.
