I really hafta be serious with my gymming.. a few months of getting to gym and nothing much has changed ever since.. so, as one of the effort to be seriously dedicated to the gym, I came out with the beginner gym routine.. why? simply because I am yet fully recovered from my broken arm.. and I'm not gonna torture myself.. having fun at the gym, doing it right, while not damaging my injury..
I've tried a bunch of different workout routines, and this one is probably my favorite. I'm not saying because I do it and it works for me, that one should do it and that it will work for them.
Monday - Shoulder, Chest, Triceps (Push Training)
Flat Bench Press 4 sets
Incline Hammer Strength Machine 2 sets
Dumbell Flyes 2 sets
Seated Military Press (with dumbells) 4 sets
Lateral Raises 3 sets
Shrugs 3 sets
Tricep Press down 2 sets
Dips (weighted) 2 sets
Tuesday - Cardio, Abs
Wednesday - Back, Biceps (Pull Training)
Deadlift 3 sets
Lat Pull down 3 sets
Seated Cable Row 2 sets
Standing Barbell Curls 3 sets
Preacher Curls (with dumbells) 1 set
Thursday - Cardio, Abs
Friday - Leg
Legs Squats 4 sets
Leg Extension 2 sets
Leg Curl 2 sets
Seated/Standing Calve Raises 5 sets total (2 or 3 sets each way)
Saturday - off
Sunday - off
*Note, on all exercises I do 6-10 reps. As I increase the weight, I decrease the reps.
Hope this will be the start for me to get fit again..