A Workout for a Gym Newbie

Newbie? Old or young, no problem. We have a guide designed to build your best body and keep you motivated going back to the gym for more.

Absolute beginners

 Whether you’re totally new or are just coming back to the gym, it’s always intimidating. Just remember and take to heart, nobody loses 50 pounds in seven days. Set realistic goals.

Whoever said that lighter weights are bad don’t know a thing. You’re not a weakling. Building muscle takes time so better stick to a routine your body can take so you can see progress and not get demotivated.

How to do it: Cameron McGarr C.S.C.S., suggests performing only one set for each of the exercises below on your first day. After that, “Perform the workout three days a week for four weeks, resting at least one day between each session. On the weight exercises, choose a load that allows you to complete a few more reps than the prescribed number (you may need to adjust this load between sets as you discover your strength levels). For instance, if an exercise calls for 12 reps, choose a load that you estimate you can perform 15 reps with before having to stop (but complete only 12).”

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  1. Front squat
    Sets: 2-3
    Reps: 8
    Rest: 60 sec.

 

  1. Three-point dumbell row
    Sets: 2
    Reps: 12 (each arm)
    Rest: 30 sec.
  1. Pushup
    Sets: 2
    Reps: 12-15
    Rest: 30 sec.
  1. Single-leg bridge
    Sets: 2
    Reps: 12
    Rest: 30 sec.

 

  1. Dumbbell pullover
    Sets: 2
    Reps: 12
    Rest: 30 sec.

 

  1. Plank
    Sets: 1-2
    Reps: Hold for 60 seconds
    Rest: 60 sec.

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