When you think of hitting the gym, the first thing that comes to your mind is to how you can burn fats and build muscles. Once you decide to lift the weight to train your muscles then all you need to do is to push yourself and challenge yourself to transform your body.
You will need to come out of your comfort zone and keep challenging yourself to next level to make your body grow and adapt. Keep changing number of sets, reps and workout routines to allow your body to build. Scroll over as we bring you a 8 week guide for beginners to strengthen your muscles :
.
1. Beginner’s Programme
Phase 1 – Week 1 to Week 4
Key Elements
Image: Source
- Train your muscles for 2 days and then rest for day.
- Take 1 to 2 minutes rest in between each set.
- Focus more your body form than on weight.
- Ensure to follow 2 to 3 sets of warm up exercises.
- Keep increasing weights by 2 to 5 pounds every week.
- Keep separate days for each muscle group. Never mix upper body workout lower body workout
.
Workout 1: Upper Body
Image: Source
- Flat Bench Press – 3 sets of 8 to 10 reps
- Incline Dumbbell Press – 3 sets of 8 to 10 reps
- Flat Bench Dumbbell Flyes — 3 sets, 10-12 reps
- Seated Overhead DB Press — 3 sets, 8-to reps
- Upright Row — 3 sets, 10 to 12
- Side Lateral Raises — 3 sets, 12 reps
.
Workout 2: Lower Body
Image: Source
- Barbell Squats — 3 sets, 8 to 10 reps
- Leg Press — 3 sets, 10 reps
- Hack Squat — 3 sets, 12 to 15 reps
- Leg Extensions — 3 sets, 8 to 12 reps
- Planking — 3 sets, 30 seconds
.
Workout 3: Upper Body
Image: Source
- Bent-over Barbell Row — 3 sets, 10 to 12 reps
- Pull downs — 3 sets, 10 to 12 reps
-
- Seated Cable Row — 3 sets, 10 to 12 reps
-
- Barbell Curl — 3 sets, 10 to 15 reps
- Concentration Curl — 3 sets, 10 to 12 reps
- Close-grip Bench Press — 3 sets, 8 to 12 reps
- Rope Press downs — 3 sets, 12 to 15 reps
.
Workout 4: Lower Body
Image: Source
- Stiff-leg Deadlift — 3 sets, 8 to 12 reps
- Lying Leg Curls — 3 sets, 12 to15 reps
- Seated Leg Curls — 3 sets, 12 to15 reps
- Standing Calf Raises — 3 sets, 15 to 20 reps
- Donkey/Seated Calf Raises — 3 sets, 15 to 20 reps
- Planking — 3 sets, 30 seconds
.
Phase 2: Weeks 5-8
Key Elements
Image: Source
.