How to Workout in Gym for Beginners (1)

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Gym Workout for Beginners

• How to do Gym Workout for Beginners?

Yuvaap 2022
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INTRODUCTION
If you have never ever stepped into a gym, then
it could turn out to be a scary place for you.
You might ponder over questions like what
machines are, how everybody uses them, are people
looking at me? Here we will discuss some beginner
friendly gym workouts to keep your gym fear at
way and to finally get you started..
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GYM WORKOUT ROUTINE WEEK ONE

• Week one will include light cardio and resistance
  training exercises
• 1.  10 Minutes Cardio A ten-minute exercise on
  the treadmill to get your heart rate running
  while mobilizing your joint muscles is a good
  start for a body transformation workout
• 2.  Resistance Training Dont try to show off
  strength by lifting heavy weights instantly. This
  could injure your body. Start with light weights,
  repeat the ten reps and wait for 60 seconds
  before you repeat the rep. The resistance
  training workout could be a blend of
• Dumbbell lunges
• Lat pull-down
• Cable chest fly
• Dumbbell shoulder press

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• 3. HIIT Cardio Circuit High-Intensity Interval
  Training includes intervals of training
  consisting of a brief period of rest while
  putting the maximum effort during the burst of
  exercises. To name a few
• Ten press-ups
• Ten sit-ups
• Ten burpees
• 4. Stretching and Cooling Down
• Stretching and cooling down are essential as part
  of a workout plan as it helps relax the muscles
  and avoid cramps and injury. It could feel
  similar to a gentle walk on the treadmill for 5
  minutes. 

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GYM WORKOUT ROUTINE WEEK TWO

• As the second week approaches we will divide the
  accessible fat loss workout into upper and lower
  body exercises.
• Upper Body Exercises
• Lower Body Exercises

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Pushups
Shoulder Press
Single-Arm Dumbbell Row
Upper Body Exercises

• Align your hips to the ground by placing
  your knees and making sure your back isnt
  curved. Lean forward with your arms once you are
  balanced. Repeat this ten times without taking
  extensive breaks.

• Hold a dumbbell in your hands with an
  overhead grip. Keep the elbows at 90 degrees and
  push them over your head as you finish the biceps
  rep. It helps in maintaining your shoulder
  muscles, triceps, and core.

• The single-arm dumbbell row workout best
  targets your back, triceps, and shoulder. It
  further improves your core stability while
  ensuring the smooth functioning of five muscle
  joints exercise. As a beginner, start with light
  weights and build your muscle strength. You can
  also ask your trainer to make it a part of your
  circuit training session.

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Split Squat Lunge
Glutes Bridges
Step-Ups
Lower Body Exercises

• Lunge is all about placing one foot in
  front of the other at a distance of three feet,
  keeping toes in the same direction. Keep your
  shoulders back and chest up. Push through your
  front heel and straighten your back leg to reach
  out to the start position. Repeat this ten times
  and dont move forward.

• Lie down on the floor mat with your feet
  flat and knees bent. Lift your hips and squeeze
  the glutes as you form the bridge position. Try
  to hold the position for one to ten seconds and
  then lower down on the floor. Repeat it 10 to 20
  times.

• If you have a ledge or big box, then you
  can easily place one foot and rise. Keep
  repeating this until you feel a bit tired and
  rest for 20 seconds between the next rounds. It
  helps in keeping your body balanced and pumps up
  the leg muscles.

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GYM WORKOUT ROUTINE WEEK THREE

• On the onset of week three we can include 3 kinds
  of exercises
• Pull Exercises
• Push Exercises
• Leg Exercises
• Push workouts include the triceps, shoulders, and
  chest. Pull activities include biceps and back
  exercises and leg workouts are all about
  hamstrings, calves, and quads.

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Pull Exercises
Exercises Sets and Reps
Barbells Curls 2 x 10 10 reps
Deadlifts 2 x 4     6 reps
Bent-Over Rows 2 x 10 10 reps
Close-Grip Chin-Ups 2 x 12 10 reps
Wide-Grip Cable Row 2 x 12 10 reps
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Push Exercises
Exercises Sets and Reps
Cable Pushdowns 2 x 10 15 reps
Flat Barbell Bench Press 2 x 8 12 reps
Standing Military Press 2 x 6 8 reps
Narrow Grip Dips 2 x 12 10 reps
Incline Dumbbell Press 3 x 10- 2 reps
Wide-Grip Upright Rows 3 x 12- 15 reps
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Leg Exercises
Exercises Sets and Reps
Leg Extensions 3 x 15-20 reps
Leg Press 4 x 6-8 reps
Squats 3 x 10-12 reps
Dumbbell Stiff-Legged Deadlift 4 x 12-15 reps
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GYM WORKOUT ROUTINE WEEK FOUR
In week four, the beginner becomes physically and
mentally ready for the full fledged workout
plans. The fourth week must include one hardcore
exercise from the previous weeks. This ensures an
excellent muscle-building response without
affecting the recovery of muscles by not forcing
them to do heavy weight lifting training. The
body workouts are a great way to ensure all
muscles are working smoothly in a group. In
subsequent slides we will be discussing two full
body workout plans for the fourth week. You can
opt any one.
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• A PICTURE IS WORTH A THOUSAND WORDS

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Beginners Full Body Workout Plan One
Exercises Sets and Reps
Barbell Back Squats Four sets of 8 12
Bench Press (Dumbbell or Barbell) 4 sets of 8 12
Dumbbell Single-Arm Row 5 sets of 8 12
Overhead Press (Seated or Standing, Dumbbell or Barbell) 5 sets of 8 12 
Pull-Ups/Chin-Ups (use assistance if necessary machine or bands) 4 sets of 8 12
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Beginners Full Body Workout Plan Two
Exercises Sets and Reps
Romanian Deadlift 5 sets of 8 12
Barbell Bent-Over Row 4 sets of 8 12
Dumbbell Walking Lunges (or Barbell Reverse Lunges) 3 sets of 8 12
Lat Pulldown 4 sets of 8 12
Incline Bench Press (Dumbbell or Barbell) 5 sets of 8 12
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CONCLUSION
A combination of weekly exercises can help you in
strengthening muscles and can result in moving
you from beginner to intermediate training plan.
Keep track of the exercises you do and examine
your performance every week. No matter how small
that weight loss looks like it is still again
when you lose even an inch. You will soon notice
you have come a long way!
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SOURCE Gym Workout for Beginners
Yuvaap 2022