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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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