When most people who are new to the gym get
into the swing of things at a local fitness center, they are likely taken aback by the sheer number of things to do. What happens the majority of the time?
They’ll end up jumping from exercise to exercise in no particular order just because they have no idea how to properly work out.
Unfortunately, while many see this sort of thing as “at least I’m working out. I’ll be healthy,” you really aren’t doing much in ways of building muscle. Sure, jumping from machine to machine at random is better than sitting on the couch, but you won’t see much result if
you’re in search of that perfect body.
If you’re new to the gym, check out this easy-to-follow routine that will be sure to give you the body you’re hoping for:
Since you’re new, you may not want to spend five days a week in the gym like most bodybuilders and fitness nuts do. Instead, we’ll be going off of a three-day split.
First, we’ll be hitting chest and triceps. Why this makes sense is because as you’re doing combination exercises for your chest, you’ll be hitting your triceps at the same time, so after your chest routine, you can hit your triceps even more directly afterward.
What to do:
Flat barbell bench, incline dumbbell press, flys and then chest press on a machine to hit your chest.
Rope pulldown (flair the rope at the end of a rep for optimal work out), close-grip bench, overhead rope (flair rope at the end of rep for optimal work out).
Do three sets of between 4-10 reps at a weight that is just heavy enough and you’re good to go. Since your triceps are a smaller muscle group and have already been worked from the chest combos, nine sets are optimal. If you’re doing 10 reps without feeling the sweat, you’re lifting too light. Increase the weight!
Back and biceps. Like chest, back exercises are combination exercises, meaning you’ll be hitting your biceps at the same time you’re hitting your back.
After your back routine, you’ll hit your biceps right after.
What to do:
Lat pulldown, deadlifts, row machine, weighted pull-ups for back.
EZ bar curls, preacher curls, cable crossover bicep curls
Again, three sets of between 4-10 reps of each exercise and you’re golden.
On the last day of your split, you’re going to hit shoulders and legs. Since shoulders and legs don’t compliment any other exercise routine (shoulders are worked out with chest, but it’s okay to leave them out in favor of triceps), you should give them their own day.
What to do:
Squats, leg press, leg curls, calf raises for legs
Shrugs, upright rows, shoulder press, military press for shoulders
Three sets of 4-10 reps for each exercise. Since shoulders and legs are bigger muscle groups, you’ll be doing 12 sets of each.
That’s it! You’re done! And the best part about this routine is that it only takes some of your work, but you’re able to really hit your body hard. In hitting each muscle group separately, you’re able to effectively work out that part of your body and see noticeable progress.
Of course, you’ll need a proper diet to gain or lose weight, so a proper routine is only half the battle. Check out some diet tips for muscle building and weight loss!
About the author:
Joe Petchonka is a professional writer and avid gym goer who enjoys working out. He has been a steady gym guy for over three years and has also been a professional writer for over five years with NJ Toyota dealers.