Simple Beginner's Gym Routine
The article outlines a structured workout plan for three days, recommending starting with the lowest weight on machines or dumbbells and progressively increasing it once specific goals are achieved, while emphasizing the importance of tracking progress and providing a link for exercise descriptions.
OPINIONS
Start with the lowest weight the machine or dumbbells offer. Once you can accomplish the listed goals, increase weight by 1 increment. For the plank or seated rotation you can either go for longer times, or in the case of the seated rotation begin to hold weights while doing the motion. If you cannot achieve the full set/rep amount do what you can and try again next week. It is vital that you keep track of what you achieved each week so you can know what to do next week.
A link to a description of each movement is included.
Day 1
Cable Tricep Pressdown 3×10
Seated Chest Press 3×10
Seated Leg Extensions 3×10
Plank or Seated Rotation 60 second accumulation
Day 2
Seated Bicep Curls 3×10
Seated Row 3×10
Seated Leg Curl (Hamstring Curls)3×10
Calf Raise 3×10
Plank or Seated Rotation 60 second accumulation
Day 3
Seated Leg Press 3×10
Seated Lat Pulldown 3×10
Dumbell Shrugs 3×10
Plank or Seated Rotation 60 second accumulation