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.
- 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.
- 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.
- 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
- Barbell curl
4 sets
Repetitions: 20,15,12,10
- Dumbbell curl
3 sets
Repetitions: 15,12,10
- Concentration curl
3 sets
Repetitions: 15,12,10
Triceps
Exercise
- Lying triceps extension
4 sets
Repetitions: 15,12,10,10
- Rope push down
3 sets
Repetitions: 15,12,10
- Dumbbell extension
3 sets
Repetitions;15,12,10
TUESDAY
Body part to focus: legs
Exercise
- Squats
4 sets
Repetitions: 20,15,12,10
- Leg press
3 sets
Repetitions: 15,12,10
- Leg extension
3 sets
Repetitions: 20,15,12
- Leg curl
4 sets
Repetitions: 20,15,12,10
- Straight leg deadlifts
3 sets
Repetitions:15,12,10
WEDNESDAY
Body part to focus—chest
Exercise:
- Incline dumbbell press
4 sets
Repetitions: 15,12,12,10
- Flat dumbbell press
3 sets
Repetitions:15,12,10
- Decline dumbbell press
3 sets
15,12,10
- Cable crossovers
2 sets
Repetitions:12
- Incline Flys
2 sets
Repetitions: 12
THURSDAY
Body part to focus—back
Exercise
- Smith Machine Barbell Row
4 sets
Repetitions:15,12,10,10
- Bent Over Dumbbell Rows
3 sets
Repetitions:15,12,10
- Wide Grip Pulldown
3 sets
Repetitions:15,12,10
- Seated Rowing
3 sets
Repetitions: 15,12,10
- Hyper-Extension
4 sets
Repetitions: 15,12,10,10
FRIDAY
Body part to focus—shoulders
Exercise
- Dumbbell Press
4 sets
Repetitions: 15,12,10,10
- Side Lateral Raises
3 sets
Repetitions: 15,12,10
- Dumbbell Rear Delt Fly
3 sets
Repetitions: 15,12,10
- Dumbbell Shrugs
3 sets
Repetitions: 15,12,10
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