Fitness program for those who are new to the gym

Warm up for 5-10 minutes before each training session. It is recommended to use a treadmill and exercise the joints of each part to avoid injury.

first month

First and second weeks:

On Monday, training parts: middle pectoralis, triceps.

Barbell flat bench press 2×20RM

Dumbbell flyes 2×20

Puller clip chest 2×20

Butterfly clip chest 2×20

Press the weight down 2×20

Dumbbell bent over arms extension 2×20

On Wednesday, training parts: latissimus dorsi, biceps brachii.

Heavy hammer seated pull-down 2×20

Sitting rowing 2×20

Standing Dumbbell Bent Row 2×20

Standing Barbell Curl 2×20

Seated Dumbbell Curl 2×20

Friday, training parts: deltoid muscle, abdominal muscle.

Barbell Seated Press 2×20

Dumbbell Front Raise 2×20

Dumbbell lateral raise 2×20

Dumbbell bent sideways raise 2×20

Sit-ups 1×25

Goat Stand Up 1×25

Saturday, training part: leg.

Squat 2×20

Leg press 2×20

Sitting leg flexion and extension 2×20

Prone Leg Curl 2×20

Calf Raise 2×20

The above actions are all "RM" weight, and the number of groups can be exchanged between 1 and 2 groups, depending on your actual situation. It is suitable for the first two weeks of training. Under normal circumstances, after two weeks of training, there will be basically no soreness like the first training, but there will be soreness after each training, and the time will be within two days after each training. 30-60 minutes after training, eat 1-2 eggs, 1 piece of 50-100K bread, and drink 100-200ML milk or water. Actions that cannot be completed independently can be completed with the assistance of a partner.

3 to 4 weeks to start training 2 to 3 groups, each group 12 to 16RM.

In the second month, the training intensity was increased to 3~4 groups, each group was 8~12RM.

In the third month, individual movements will be added, and the intensity should be adjusted appropriately. 8~12RM and 6~10RM should be adjusted relative to each other. If necessary, pyramid training can be used to stimulate the muscles to a greater limit. This program is suitable for beginners who need a more comprehensive intermediate training program.