5 days workout routine for beginners. Starting your gym journey today!


Now that you have finally decided to hit the gym and get fit, the next question going around in your mind is what do I need to do? That is a very natural and a very appropriate question given the fact that you are just a beginner and have just gathered up the courage and motivation to go the gym.

Don’t worry I got your back. Let me tell you the easiest 5-day workout. The problem with going to the gym is that you can very easily lose the motivation and you can very easily decide to not to go to the gym any morning. Therefore, it is very important that you remain consistent in your routine and firm in your decision and this 5 days workout routine will help you do both. If you can do it for a week without missing any day, I think you can probably do it for some time longer too.

Before we move to the workout routine, there are some important things that you must know as a beginner.


Things to take care of during the workout

Now exercise does not mean that you just keep on working out for the whole two or three hours. There are some very important things that must be taken care of while you are working out.

workout routine for beginners

  1. Drink enough water

It is very important that you keep yourself well hydrated during the workout. The continuous sweating makes the body lose water. It is necessary that you drink 8 to 10 glasses of water each day, 12 will be even better.

  1. Keep a healthy diet

A healthy diet is necessary for the workout to give the best results. Make sure that you take a small meal 30 minutes before you start the workout. This meal should contain a good amount of protein which can come from chicken, fish or eggs etc. Then again take a small meal water 60 minutes of your training. This is a small meal just to keep your energy. A big meal is not required.

  1. Take a good amount of rest

Don’t push yourself too hard, it can backfire. Get the necessary amount of rest that is needed by the body. Get a good night sleep of about 8 hours.

4. Keep track of everything

It is very important that you keep track of everything. All of your progress must be noted down. It is very necessary to know about your progress and it will also help you decide what to do and what not to do.


Workout routine for beginners  to follow 

This routine has been specifically designed to enhance the muscle strength while keeping the fat to the minimum.

We will take one step at a time and keep things well planned.

**Schedule**

MONDAY

Body part to focus—Arms

Biceps

Exercise

  1. Barbell curl

4 sets

Repetitions: 20,15,12,10

  1. Dumbbell curl

3 sets

Repetitions: 15,12,10

  1. Concentration curl

3 sets

Repetitions: 15,12,10

Triceps

Exercise

  1. Lying triceps extension

4 sets

Repetitions: 15,12,10,10

  1. Rope push down

3 sets

Repetitions: 15,12,10

  1. Dumbbell extension

3 sets

Repetitions;15,12,10


TUESDAY

Body part to focus: legs

Exercise

  1. Squats

4 sets

Repetitions: 20,15,12,10

  1. Leg press

3 sets

Repetitions: 15,12,10

  1. Leg extension

3 sets

Repetitions: 20,15,12

  1. Leg curl

4 sets

Repetitions: 20,15,12,10

  1. Straight leg deadlifts

3 sets

Repetitions:15,12,10


WEDNESDAY

Body part to focus—chest

Exercise:

  1. Incline dumbbell press

4 sets

Repetitions: 15,12,12,10

  1. Flat dumbbell press

3 sets

Repetitions:15,12,10

  1. Decline dumbbell press

3 sets

15,12,10

  1. Cable crossovers

2 sets

Repetitions:12

  1. Incline Flys

2 sets

Repetitions: 12


THURSDAY

Body part to focus—back

Exercise

  1. Smith Machine Barbell Row

4 sets

Repetitions:15,12,10,10

  1. Bent Over Dumbbell Rows

3 sets

Repetitions:15,12,10

  1. Wide Grip Pulldown

3 sets

Repetitions:15,12,10

  1. Seated Rowing

3 sets

Repetitions: 15,12,10

  1. Hyper-Extension

4 sets

Repetitions: 15,12,10,10


FRIDAY

Body part to focus—shoulders

Exercise

  1. Dumbbell Press

4 sets

Repetitions: 15,12,10,10

  1. Side Lateral Raises

3 sets

Repetitions: 15,12,10

  1. Dumbbell Rear Delt Fly

3 sets

Repetitions: 15,12,10

  1. Dumbbell Shrugs

3 sets

Repetitions: 15,12,10

 


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