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Result: 20.06

Beginner's first gym fitness program

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May 23, 2025

When beginners are exercising, they must make a suitable fitness plan, because doing so can let you know what movements to do next. When beginners are exercising, it is best not to exercise every day. It is best to do four exercises a week. Then let’s take a look at the first gym fitness plan for beginners!

Monday: middle pectoral muscles, triceps

Barbell flat bench press 3×10RM

Dumbbell flying bird 3×10

   Tighting device 3×10

  Butterfly 3×10

   Heavy hammer down 3×10

   Dumbell bends and arms flexed and stretched 3×10

  Wednesday: Latsimus dorsi, biceps

   Heavy hammer sit pulling 3×10

  Sitting rowing 3×10

  Sitting rowing 3×10

  Sitting dumbbell bends 3×10

  Stand barbell bends 3×10

  Sitting Dumbbell Curl 3×10

  Friday: Deltoid muscles, abdominal muscles

   Barbell sitting 3×10

   Dumbell front flat lift 3×10

  Dumbell side flat lift 3×10

  Dumbell bent over and side flat lift 3×10

  Sit ups1×25

  Goat stands up 1×25

  Saturday: Legs

    Squat 3×10

   Leg lift 3×10

   Sitting legs flexed and stretched 3×10

  Prone leg curl 3×10

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