Routine for Gym Newbie [For Man]

Hello fitness warriors! It’s the BurnFit team here, eager to dive deep into the vast universe of gymming with you. Ah, remember that daunting sensation when stepping into a gym for the first time? Rows of unfamiliar machines, a myriad of exercises, and the palpable fear of starting off on the wrong foot (or, in this case, the wrong machine). Running on a treadmill? Sure. But when it comes to strength training, setting out without a compass might lead to injuries or, even worse, ineffective workouts. We’ve been there, felt that, and we’ve taken those lessons to heart.

Why Beginners Need the Right Start

Starting out in the world of fitness, it’s pivotal to lay a strong foundation. Jumping straight in with the wrong posture or excessively heavy weights is a straight ticket to Injury-ville. But hey, no judgment here – we get it. Initially, you’ll be unaware of the right techniques. Our tip? Delve into educational videos; they’re a treasure trove for newcomers. Every bit of knowledge counts!

Benefits of Full-Body Workouts

These workouts, as the name subtly hints, cater to muscles spanning your entire physique. Newbies, here’s the best part: by training your body harmoniously, you not only foster balanced muscle growth but also torch a substantial calorie count. Since you’re engaging diverse muscle groups, you get an efficient workout within a compact timeframe.

Your Beginner’s Full-Body Workout Plan

Exercise NameSetsRepetitions
Dumbbell Bench Press3 sets8~12 reps
Lat Pulldown3 sets8~12 reps
Dumbbell Shoulder Press3 sets8~12 reps
Leg Press3 sets8~12 reps
Lying Leg Curl3 sets8~12 reps
Crunches3 sets8~12 reps

Dumbbell Bench Press – 3 sets x 8~12 reps

This exercise primarily strengthens the chest muscles. Holding a dumbbell in each hand, lie down and extend both arms parallel, raising the dumbbells, then slowly return to the original position.

Lat Pulldown – 3 sets x 8~12 reps

This is crucial for strengthening the back muscles. Sit on the machine and pull the handle from above, using the back muscles to perform the movement.

Dumbbell Shoulder Press – 3 sets x 8~12 reps

This exercise broadens the shoulders. Holding a dumbbell in each hand, start at shoulder height and extend your arms above your head, then return to the original position.

Leg Press – 3 sets x 8~12 reps

Excellent for strengthening the lower body muscles such as the quadriceps, calves, and glutes. Sit on the machine and push with your legs, engaging the lower body muscles.

Lying Leg Curl – 3 sets x 8~12 reps

This strengthens the hamstring muscles located at the back of the thighs. Lie on the machine and pull using your legs, focusing on the back of the thighs.

Crunches – 3 sets x 8~12 reps

A basic exercise that tightens the abdominal region. Lie down and slightly lift the upper body, engaging the abdominal muscles.


Tip

Always check your physical condition and stamina when exercising. Without overexerting, listen to your body and exercise consistently, and you’ll see results. Though starting may be challenging, with regular practice, you too can become a fitness expert! The BurnFit team supports your healthy exercise life! 🤠

FOrbes Health

Winner of Best Workout data tracking App (2022,2023)

The best Workout Analysis App
(2022-2023)

FOrbes Health

Winner of Best Workout data tracking App (2022,2023)

The best Workout Analysis App
(2022-2023)

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