A workout guide if you're new to the gym
We asked a personal trainer to design a week-long plan for anyone who wants to get fit and improve their health
If you’re planning to start working out, it’s a good idea to get some guidance from a professional. We spoke to Calvin Au Yeung, a personal trainer based in Hong Kong, for some tips on how to begin a new fitness regime.
Au Yeung prepared a suggested schedule, which focuses on a different body part every day. You may want to add in core/ab work after each session, but be sure to warm up before you start exercising, and cool down each time you finish. Aim to rest for around 60-180 seconds between each set.
It's up to you what weights you use for each exercise: choose those that present a challenge without causing serious pain or discomfort. Build up over time, lifting a slightly heavier weight after a week or two; don’t rush it, but don’t be lazy!
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|
| Chest | Shoulders | Back | Arms | Legs | Rest | Choice |
You may choose to substitute or combine the days suggested above with cardio or sports of your choice. Most importantly, remember to have enjoy yourself - it’s meant to be fun!
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
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
This article was curated by Young Post. Better Life is the ultimate resource for enhancing your personal and professional life.
