This is my simple my novice gym schedule and I think it is important to say that this is my schedule based on the following few factors.
- It has to be easy and take roughly 1 hour
- It has to fit into a 3 day a week lift schedule
I scoured the internet for common exercises and these are the ones that stuck for 2022. I originally started with Sunday, Monday, and Thursday. Toward the end, I just followed the flow and was always in the same order. Legs, Chest, Back.
The goal was to get into the routine to go to the gym and this has been a slow and great start for me. I focused on the form and not the weights. I added a bench goal ½ way in the year.
SUNDAY: LEGS
- Romanian Dead Lifts
- Leg Press
- Leg Extensions
- Standing Calf Raise
- Hip Abductions Manching
- Machine Crunch
Originally, I started with Squats and experimented with them, yet was more afraid to ruin my knees. I love deadlifts – they are my 2nd favorite resistance exercise
MONDAY: CHEST /ARMS
- Bench Press
- Incline Bench Press
- Tricep Pushdown with Bar
- Concentration Curls
- Machine Chest flies
- Machine Crunch
Bench press is my favourite exercise – set a 2022 for benching 100kg(220lbs) x 10. I will continue to bench in 2023 with a goal of 143kg(315lbs) x 1
THURSDAY: SHOULDERS /BACK
- Lat Pulldown
- Dumbbell Shoulder Press
- Dumbbell Row
- Seated Machine ROw
- Reverse Machine Fly
- Machine Crunch
