25/09/2024
Easy workout split if you’re feeling lost in the gym:
I know starting out on your fitness journey can feel overwhelming and confusing. It’s tough, especially when you’re stepping into something new. Trust me, I’ve been there too, wondering where to even begin. But here’s the thing: it doesn’t have to be perfect. What really matters is that you start.
Here’s a routine you can try. You don’t need fancy equipment or hours at the gym—just consistency and patience.Remember, if it feels tough, that’s totally normal. Just keep going, you’ll be glad you did
Beginner-Friendly 3-Day Split:
Day 1: Push (Chest, Shoulders, Triceps)
• Incline Dumbbell Press – 3 sets of 10-12 reps
• Shoulder Press – 3 sets of 10 reps
• Cable Chest Flys – 3 sets of 12 reps
• Tricep Pushdowns – 3 sets of 12 reps
• Lateral Raises – 3 sets of 12-15 reps
Day 2: Pull (Back, Biceps)
• Lat Pulldowns – 3 sets of 8-10 reps
• Seated Cable Row – 3 sets of 10-12 reps
• Dumbbell Rows – 3 sets of 10 reps each arm
• Reverse flies– 3 sets of 12-15 reps
• Barbell or Dumbbell Bicep Curls – 3 sets of 12 reps
Day 3: Legs (Lower Body)
• Leg Press – 3 sets of 10-12 reps
• Goblet Squats – 3 sets of 12 reps
• Leg Curls – 3 sets of 12 reps
• Dumbbell Step-Ups – 3 sets of 10 reps each leg
• Plank – 3 sets, 30-45 seconds hold
Day 4: Optional Full Body (Light)
• Kettlebell Deadlifts – 3 sets of 12 reps
• Pushups (knee if too hard) – 3 sets of 12-15 reps
• Dumbbell Lunges – 3 sets of 10 reps each leg
• Ab Wheel roller – 3 sets of 12-15 reps
A Few Friendly Tips:
• Form over weight: Take your time learning the movements. This will keep you safe and help you progress faster in the long run.
• Listen to your body: If something feels off, don’t push through it. It’s okay to adjust.
• Track your wins: Even the small wins matter. Jot down how you feel after each workout and what you were able to lift. It’ll motivate you more than you think!
Remember, you’re not alone. Surround yourself with people who support you and want to see you better yourself! Im always here to offer guidance and support. You’ve got this! Trevor
