Gym basic strength training program - fitness plan

Main exercise plan for the gym

Many friends who are new to fitness don’t know what to do when they go to the gym? The following plan is all the main exercise movements. Just follow the main movements below. There may be some gyms that don’t have the relevant equipment. However, it is also possible to switch to similar movements with ropes or barbells.

Since beginners have close to zero understanding of weight training, this training is designed to allow novices to slowly build muscle strength and learn to feel the muscles. Therefore, the intensity of the training is medium. Each training will include the movements of the main muscles of the body, so that they can Your nervous system, muscles, and joints get used to weight training while reducing the risk of injury.

First, let everyone know the main muscle groups of our body:

1. Chest
2. Back
3. Lower limbs
4. Shoulders
5. Arms – biceps and triceps
6. Abdomen

chest, back, The lower limbs are large muscle groups, so we will train more, while the rest of the body are collectively called small muscle groups, and the training movements will be less.

Training content

Beginners can perform the following training 2 to 3 days a week. Please ensure that there is at least 48 hours of rest between each training for 4 weeks.

parts Action *Reps and weight Number of groups Rest Chest Chest pusher 15RM 2 60-90 seconds Chest Equipment bird 15RM 2 60-90 seconds back wide grip pulldown 15RM 2 60-90 seconds back Machine rowing15RM 2 60-90 seconds Lower limbs Leg flexion and extension 15RM 2 60-90 seconds Lower limbs leg curls 15RM 2 60-90 seconds Shoulders Equipment shoulder press 15RM 2 60-90 seconds arm dumbbell curl 15RM 2 60-90 seconds arm straight arm pull down 15RM 2 60-90 seconds Abdomen Crunch 15RM 2 60-90 seconds

*Remark: 15 RM (Repetition Maximum) means to find a weight. You can only do 15 times. If you don’t have the strength, you can do it again. Do more. This requires a few tries in the first 2-3 training sessions, and over time you will know how much weight you can handle.