A week-long workout plan for gym newbies

A week-long workout plan for gym newbies

Personal trainer Calvin Au Yeung is here to guide you through simple workouts that can make a huge difference

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Simple workouts can make a huge difference.
Photo: Sebastien Raybaud/SCMP
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Chest Shoulders Back Arms Legs Rest Choice

 

Before you start, keep in mind you may choose to add in core/ab work after each workout session, but be sure to warm up and cool down for each session. Preferably rest for around 60-180 seconds between each set, and the weights you use for each exercise is up to you. Choose weights that presents a challenge without causing serious pain or discomfort. Build up overtime, lift a slightly heavier weight after a week or two; don't rush it but don't be lazy!

You may choose to substitute or combine the days suggested above with cardio or sports of your choice. Most importantly, remember to have fun and enjoy!

(Keep an eye out on Young Post's Facebook for a Facebook Live video coming soon in which Au Yeung will show you just how to do these exercises!)


Chest

  • Barbell Bench Press (or substitute with strict full-range push-ups): 10 Reps x 4 Sets
  • Incline Dumbbell Bench Press: 10 Reps x 4 Sets
  • Flat Bench Dumbbell Bench Press: 10 Reps x 3 Sets
  • Flat Bench Dumbbell Chest Flyes: 12 Reps x 3 Sets
  • Cable Chest Flyes: 12 Reps x 3 Sets
  • Burnout Push Up Set (perform as many push-ups as possible) x 3 Sets

Shoulders

  • Seated Dumbbell Shoulder Press: 10 Reps x 4 Sets
  • Full-Range Push-Ups with your feet elevated: 12 Reps x 4 Sets
  • Front Deltoid Flyes: 12 Reps x 3 Sets
  • Lateral Deltoid Flyes: 12 Reps x 4 Sets
  • Rear/Bent-Over Deltoid Flyes: 12 Reps x 3 Sets
  • Standing Dumbbell Shrugs: 20 Reps x 3 Sets
  • Burnout Lateral Deltoid Flyes (perform as many as possible with a light weight) x 3 Sets

How to get a free work out at home


Back

  • Wide Grip Pull Ups: 6 Reps, 4 Reps, 2Reps, 2Reps, 4Reps, 6Reps
  • Dumbbell Bent Over Rows: 10 Reps x 4 Sets
  • Seated Cable Row: 12 Reps x 4 Sets
  • Close Grip Pull Ups: 6 Reps, 4 Reps, 2Reps, 2Reps, 4Reps, 6Reps
  • Bicep Chin Ups: 6 Reps, 4 Reps, 2Reps, 2Reps, 4Reps, 6Reps
  • Machine Wide Grip Lat Pull Down: 12 Reps x 4 Sets
  • Burn Out Machine Wide Grip Lat Pull Down (perform as many as possible with a light weight) x 3 Sets

Arms

  • Standing Bicep Curl: 10 Reps x 4 Sets
  • Cable Tricep Extension: 10 Reps x 4 Sets
  • Seated Alternating Bicep Curl: 24 Total Reps x 4 Sets
  • Full-Range Tricep Dips: 8 Reps x 4 Sets
  • Incline Bench Preacher Curl: 10 Reps x 4 Sets
  • Standing Dumbbell Tricep Extension: 10 Reps x 4 Sets
  • Method 21 Bicep x 3 Sets

Legs

  • Dumbbell Goblet Squat: 12 Reps x 4 Sets
  • Dumbbell Deadlifts: 12 Reps x 4 Sets
  • Lunges (Weighted: Optional): 24 Total Reps x 3 Sets
  • Dumbbell Bulgarian Split Squat: 12 Reps x 4 Sets
  • Leg Curl Machine: 15 Reps x 3 Sets
  • Leg Extension Machine: 15 Reps x 3 Sets
  • Standing Dumbbell Calf Raises (Weighted): 15 Reps x 3 Sets
  • Burn Out Air Squats (perform as many as possible with a light or no weight) x 3 Sets 

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