It’s an inevitable truth that with the new year comes a surge of energy and motivation to be a better you. Something about a clean slate gives people the kick they need to take their goals and turn them into more than just that.
For many, this means the overly postponed plan of joining the gym or making use of the membership you already have. No matter how athletic you might be, knowing how or what to workout can be confusing. Not being gym savvy is often used as an excuse to not accomplishing your goals because you simply don’t know how.
For those who don’t know where to start, you should begin with identifying what you’re working towards. For those who want to gain weight: Lifting heavier weight and fewer reps are most optimal for results. For those who want to lose weight: Lifting less weight more reps are best. There are also people going to the gym for other purposes such as control, endurance, speed, agility, flexibility, and mobility.
For any of these skills listed: Calisthenic workouts are recommended. Calisthenic workouts are focused on bodyweight exercises and it is important you get as much variety as you can in these workouts seeing as there aren’t many bodyweight workouts in existence. Calisthenic workouts can also be used for those who don’t have access to a gym or weights.
(Disclaimer: “Reps” mean repetitions, how many time you do the exercise at once. “Sets” mean the number of cycles of reps that you complete.
All workouts have names, if you don’t know what the equipment for the workout looks like, how to do it, or what good form looks like as you do it this site will allow you to look up all types of workouts and show you exactly how to do them with tutorials.
To avoid injury lifting you must start off with light weight and master the form of the exercise. Form is key to a workout done right and effectively.)
Whether you want to lose or gain, tone or bulk, here is a list of workouts to get you started on your way to turning the gym into your friend and not the dreadful enemy it is now.
1. Back
Four Sets each
First Workout
Squatting Cable Row: 10x
Rope Pulldown 10x
* * *
Superman w/ Pause At The Top 15x
* * *
Single Arm Dumbbell row 12x
Lateral Pull Down x10
Low Row x12
Second Workout
(High Intensity)
Each exercise for 30 seconds with 10 second rest period three to five sets
* * *
Bent Over Row
Renegade Row
Yoga Ball Pullover Row (tore must stay tight)
Superman (three second hold)
2. Shoulders
There are three parts you want to hit in your shoulders the anterior, lateral and posterior deltoid. These workouts hit all three.
Four sets each
First Workout
Face Pull Downs 10-12x
Front Raises (through legs) 10-12x
Upright Row 10-12x
* * *EZ Bar Upright Row 10-12x
Plate Press 10-12x
EZ Bar Press 10-12x
Second Workout
Assisted Pull Ups 10-12x
Cable Front Raises
Cable Upright Row
Seated Military Press
Dumbbell Front & Side Raises
3. Biceps
Superset four times
First Workout
Bicep Curls 15x
Five Second Decent Bicep Curls 12x
* * *Five Lying Curls + 5 Upright Curls
Close Grip Curl w/ five second decent x10
Second Workout
Five Sets
Rope Curls times five
Cable Curls w/ Straight Bar times five
Seated Alternating Bicep Curls
Single Arm Hammer Curl
4. Abs
Four sets accumulate three min planks at the end (rest as needed)
First Workout
Side Dips 15x
Leg Drops 15x
ShotGuns 15x
Windshield Wipers 15x
Plank
Second Workout
Leg Drops x15
Windshield Wipers x15
Toe Touches x15
Leg Drops w/ A Lift x 15
Russian Twists x15
Legs
Four supersets rest one min in between
First Workout
Superset One:
Single Leg Squat 15x
Glute Thrusts x15
* * *
Superset Two:
Cable Front Squat w/ Pulse
Cable Kickback + Side Kick x12 each side
* * *
Elevated Lunges x20 (10 each side)
Second Workout
Four Sets
Superset 1:
Kettle Bell Squats 12x
Kettle Bell Swings 12x
Superset Two:
Dumbbell Reverse Lunges 20x
Deadlift + Squat 20x
(Foot placement should change from squared with shoulders in a squat to facing outward for a deadlift)
BONUS Third Workout
Workout made for when the gym is EXTRA busy and it has to be done all in one place
Four Sets
* * *
Squats w/ Plates Under Heels 10-12x (this targets quads)
Split Squat 10-12x
Walking Lunge 10-12x
Squat w/ Pulse 10-12x
Side Lunges 10-12x
5. Chest & Triceps
Four Sets
Close Grip Bench 10-12x
Bunch Pushups 12-15x
Standing Plate Chest Press 10-12x
Dumbbell fly 10-12x
* * *
Skull Crushers 12-15x
Lying Tricep Extension 12-15
20 Dips
Overhead Tricep Extension 12-15x
V Bar Pushdown 12-15x
6. Booty
Four Sets
Superset one: Near a Bench
Bulgarian Split Squat 12x each Leg
Side Lunge eight times each side
* * *
Superset Two:
Leg Push Down 15x
Dumbbell Squat Burnout 15x 15 pulses
* * *
Superset Three:
Sumo Squat 12x
Close Stance Squat 12x
