Exercise plan For beginners :
This is an article that is helpful for beginners. It provides a workout Plan and other mistakes which are by beginners like wrong form and others like not knowing how much rest and workout plan is most impactful for muscle growth exercise plan for beginners. The gym workout plan of 6 days before workout warm-up and pre-workout meal all are written in my article. So please read this article and start with an entry-level fitness plan. Build your muscles with an introductory workout program. Keep sure to be fit and do it in proper form so that muscles do not face any injuries, so start with a basic workout routine.
Table of content :
Every man needs to do physical activities because nowadays every man is busy doing their work tackling daily life problems, family problems, and other issues. Because of this people are busy and not able to do workouts hit the gym and maintain stability in the body good body symmetry, and posture while consuming healthy and good diets. At least daily 30 minutes to 1 hour people need to do physical activities so that their body can feel strong and active not bored and overwhelmed due to workload Workouts prevent health issues, body pain, back pain, etc. Exercise plan for Beginners.
This is the article for beginners’ fitness routines and to have an entry-level fitness plan. So read this article and follow the expert fitness routine.
Here are some essential activities and workouts that need to be included in a basic workout routine and entry-level fitness plan. So do these types of warm-ups also which are given below with the exercise plan for beginners.
1. Warm-up (10 to 15 minutes) :
- Pushups Minimum 40 to 50 in (2sets)
- Dynamic Stretches (Leg swings, arm circles)
- Jump Rope
- Light jogging of 5 to 10 minutes
2. Cardio and Endurance ( optional minimum 2 times a week) before starting the workout plan:
- High-intensity Interval Training (HIIT): Sprints or cycle rides of 5 minutes
- Steady-state cardio: 30 Minutes of cardio, cycling, etc.
3. core Training : ( 2 to 3 times a week )
- Planks: 3 sets of 1 minute
- crunches 20 reps of 3 sets
- Russian Twist 2o reps of 2 sets
- Leg circles
- Reverse Crunch
6 Days work out Plan for men :
So it’s a 6-day workout plan and a minimum of 1.5 hours of workouts to finish probably sometimes it takes 2 hours also and be energic and hygienic during a workout, a beginner’s fitness routine.
Day 1 : Chest + Biceps (3 sets *10 reps) :
- Flat Bench Press + Pec Fly
- Incline Dumbbell Press + Incline Dumbbell Fly
- 2Hand chest Up
- Barbell Curls + Concentration
- Dumbbells Curls + Hammers Curls
- Incline Dumbbells Curls
Day 2 : Back + Triceps (3sets * 10 reps ) :
- Lat Pull Down + Low Row
- Seated Row + Cable pullover
- Deadlift
- Zig Zag Rod + Bench Dips
- Bent down Cable + V- Bar
- One Hand cable down
Day 3 Leg + Shoulders ( 10 reps + 3 Sets ) :
- Barbell Squats + Leg Press
- Leg Extension + Leg Curls
- Calves
- Barbell press + Bent Dumbbell Raises
- V-Bar Ups + Lateral Dumbbell Raises
- Shrugs
Day 4 chest + Biceps ( 10 reps + 3 sets ) :
- Flat Dumbbell Press+ Pec Fly
- Incline Dumbbell Fly + 2 Hand Chest Down
- Decline bench
- Dumbbell Curls + Incline Bench Spider Curls
- Zig Zag Rod Curls + Rope Hammer
- Preacher Curls
Day 5 Back + Triceps ( 10 reps + 3 sets) :
- Lat Pull Down + Bent Over Row
- Close Grips Pull Down + Seated Row
- T-bar + Hyper Extension ( optional)
- Cable push down + Rope Push Down
- Overhead Triceps Extension + One Hand Cable down
- Bench Dips
Day 6 Legs + Shoulders ( 10 reps + 3 Sets) :
- Barbell Squat + Lunges
- Sumo squat +Leg Extension
- Leg Curls
- Shoulder Machine Press + Reverse Fly
- Lateral Raise + Bent Dumbbell Raise
- Front Dumbbell raise + Shrugs
Sunday is Rest day
Common Mistakes Avoid during workout in gym
Mostly men make some mistakes during their workout routine which can cause injury to muscles and other parts of the body. Some of these mistakes can show that there is no result in muscle growth you do not have any advantage of going gym because of doing the wrong workout and basic workout schedule.
1. Ego Lifting :
Ego lifting means when someone tries to lift more weight according to their strength may be for show off in front of another person and also If the person in front is lifting the same weight then I will lift the same weight as well which can cause injury in muscles, poor form can prevent you from gaining muscles with an advanced workout plan.
2. Not Warming Up or cooling down :
Some people are not Warm up before starting a workout which can not give results to your muscles. Warm-up is most important before starting a workout because it increases blood flow to your muscles, raises their temperature, and slowly increases your heart rate. This helps your muscles be more flexible and efficient and reduces stress on your heart. And also after a workout cooling down your body is also necessary with the exercise plan for beginners.
3. Using Improper form :
Using Improper Form During Workout is not beneficial for muscles and also causes Injuries, and pain in muscles. So, firstly take guidance from the trainer during doing their workout so that they can check your form and you do the workout effectively and efficiently.
4. Rest and Gap between sets and workouts :
During workouts rest is important. When you complete your set you need to take a rest 40 seconds. And after completing exercises take a gap of 2 minutes in between consuming water.
5. Dehydration:
Not consuming enough water during a workout can cause dehydration so 2 liters of water minimum to minimum drink during their workout to stay hydrated. If you not consuming enough water then it creates health issues like muscle cramps, increased heart rate fatigue, etc.
6. Stuck on the same workout plan:
People are stuck on one workout plan and doing it regularly for a long time. After 2 months people need to change their workout plan and also increase their dumbbell and plate weight according to time so that they can progress in their workout and actively work out efficiently or effectively with the workout plan for beginners.
7. Doing workout on a regular basis :
Doing workouts regularly because results take time you need to do workouts consistently to achieve good body muscles not skipping many days in between workouts when you see results are not coming and demotivated results are taking the time you need to work out consistently in an appropriate manner with an expert fitness routine.
Before doing a workout you need to take a workout meal for at least 1 to 2 hours like peanut butter and the most recommended creatine, a meal which takes a greater amount of carbohydrates and high protein oats, and if you can afford whey protein do a challenging fitness plan.
Banana shake mix peanut butter, peanuts, Creatine, etc.