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    Workout For New Members: First Week

    Uploaded by

    Md J Hossain
    The document outlines a 2-week workout plan for new gym members, with the first week focusing on full-body exercises like cycling, treadmill, squats, and lunges. The second week splits workouts into body parts and includes chest, back, shoulder and leg days, consisting of exercises like bench press, lat pulldowns, shoulder press, and squats, performed in 3 sets of 10-15 reps.

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    Workout For New Members: First Week

    Uploaded by

    Md J Hossain
    47 views3 pages
    The document outlines a 2-week workout plan for new gym members, with the first week focusing on full-body exercises like cycling, treadmill, squats, and lunges. The second week splits workouts into body parts and includes chest, back, shoulder and leg days, consisting of exercises like bench press, lat pulldowns, shoulder press, and squats, performed in 3 sets of 10-15 reps.

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    Original Title

    Workout for Beginner

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    The document outlines a 2-week workout plan for new gym members, with the first week focusing on full-body exercises like cycling, treadmill, squats, and lunges. The second week splits workouts into body parts and includes chest, back, shoulder and leg days, consisting of exercises like bench press, lat pulldowns, shoulder press, and squats, performed in 3 sets of 10-15 reps.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    47 views3 pages

    Workout For New Members: First Week

    Uploaded by

    Md J Hossain
    The document outlines a 2-week workout plan for new gym members, with the first week focusing on full-body exercises like cycling, treadmill, squats, and lunges. The second week splits workouts into body parts and includes chest, back, shoulder and leg days, consisting of exercises like bench press, lat pulldowns, shoulder press, and squats, performed in 3 sets of 10-15 reps.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 3

    Workout For new members

    First Week

    1. Stressing

    2. Cycling

    3. Treadmill

    4. High Knees static run

    5. Squads

    6. Lunges

    7. Hanging Leg Raise with dips machine

    8. Abs Crunch

    Second Week

    Chest+Biceps

    1. Flat Barbell Bench Press, 3 sets of 10

    2. Incline Dumbbell Bench Press, 3 sets of 10

    3. Machine Chest Fly: 3 sets of 10

    Biceps

    1. Biceps Alternative curl 3 sets of 12


    2. Biceps hammer 3 sets of 12
    3. Preacher curl wide grip 3 sets of 12
    Back+Triceps

    1. Lat Pull Down 3 sets of 12


    2. Seated rowing 3 sets of 12
    3. T Bar Rowing 3 sets of 10

    Triceps

    1. Lying skull Crusher 3 sets of 12


    2. Cable bar push down 3 sets of 15
    3. Bench dips 3 sets of 8

    Shoulder+Legs

    1. Smith Shoulder Press 3 sets of 15


    2. Side literal raise 3 sets of 10
    3. Front raise 3 sets of 10
    4. Rear delt fly 3 sets of 12
    5. Shrugs 3 sets of 10

    Legs

    1. Squads 3 sets of 12
    2. Leg Extension 3 sets of 12
    3. Leg Curl 3 sets of 10
    4. Lunges walk 15 steps

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