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Gym Workout Plan



The best routine for the gym is one that is flexible with your schedule and you actually enjoy. These two factors will contribute greatly to your ability to be consistent with your workouts. Consistency with your workouts and progressing as you perform them is what will lead to results.




Gym Workout Plan


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That being said, there are plenty of great workout program styles one can do to build muscle, lose fat, or build strength. The body composition goals (building muscle and losing fat) will be accomplished through similar style workouts combined with differing nutritional principles, while those looking for strength gains may need to focus on programs that are centered on the idea of specificity.


However, if you are looking to optimize your training by incorporating a higher training frequency (hitting each muscle group more often throughout the week), you may want to look into pairing certain muscle groups on certain workout days.


The workouts should focus on learning ideal movement patterns of fundamental lifts such as horizontal presses, vertical presses, horizontal pulls, vertical pulls, squats, hip hinges, and loaded carries.


The following exercises are my personal favorite 10 exercises that would be fantastic to include in your workouts. However, like I said, you may need to substitute these with a variation that is better suited for your individual body type, training experience, and needs.


Cardio recommendations will be highly dependent on your overall goal. For most, it may not be even necessary to perform additional cardio. Focusing on progressing the weight used in your workouts and getting stronger over time will have a more beneficial impact on your body composition than cardio will.


By being consistent with their training, focusing on hitting each muscle group at least 2 times a week with an appropriate volume and weight for their abilities, and by progressing the weight used from workout to workout whenever possible.


Generally, to see progress 2-4 workouts are needed. 3-4 workouts per week is the sweet spot. You can train more frequently depending on your goals and experience level. However, at least 2 days of resistance training per week is needed to see muscle growth.


With that being said, during your training days, it is beneficial to perform full body workouts (2-3 training days per week) or upper/lower workouts (4 days per week). This will allow you to train with an optimal frequency to build or maintain lean body mass.


Find a good 3-5 day per week weight training program that is well thought out with an appropriate volume and split and stick to it. Instead of chasing workouts, chase progressions. Try to improve your lifts in some way. This is going to help you out a lot more in the long run.


Remember, nutrition is more important that your workout routine. You can have the best plan in the world and if you don't back it up with the fuel you need for your goal you will not succeed. Use our BMR calculator to calculate your calories then choose the right diet plan for you and get some healthy recipes to keep things interesting.


Walking into the gym for the first time can be intimidating, not just because you want to fit in amongst a sea of regular gym goers. There may be machines you've never heard of that you want to try (psst, these are the best ones for beginners), and even choosing the right free weights can seem daunting if you've never lifted before. That's where this gym workout plan from Holly Roser, an NASM-certified personal trainer and owner of Holly Roser Fitness in San Matteo, CA, comes in. It provides a week's worth of gym workouts to get you started, and you can build on this routine to keep challenging yourself and get stronger over time.


This gym workout plan contains two strength circuits, three days of cardio, and two days of active recovery. "For the first two weeks, your new program should have two strength training days that are three days apart, with cardio days in between," Holly tells POPSUGAR. As you build your endurance, move up to three cardio days and three strength training days. For the latter, you can use a mix of moves from the circuits in this plan, or check out other strength training workouts such as this total-body dumbbell routine or this full-body circuit workout. (You can probably take that step about three weeks after getting comfortable with this routine, Holly says.) Make sure to switch up your forms of cardio, rotating between exercises like running, swimming, dance cardio, and indoor cycling to hit different muscle groups and keep from getting bored.


Walking into the gym for the first time can be intimidating, not just because you want to fit in amongst a sea of regular gym goers. There may be machines you've never heard of that you want to try (psst, these are the best ones for beginners), and even choosing the right free weights can seem daunting if you've never lifted before. That's where this gym workout plan from Holly Roser, an NASM-certified personal trainer and owner of Holly Roser Fitness in San Matteo, CA, comes in. It provides a week's worth of gym workouts to get you started, and you can build on this routine to keep challenging yourself and get stronger over time.\nThis gym workout plan contains two strength circuits, three days of cardio, and two days of active recovery. \"For the first two weeks, your new program should have two strength training days that are three days apart, with cardio days in between,\" Holly tells POPSUGAR. As you build your endurance, move up to three cardio days and three strength training days. For the latter, you can use a mix of moves from the circuits in this plan, or check out other strength training workouts such as this total-body dumbbell routine or this full-body circuit workout. (You can probably take that step about three weeks after getting comfortable with this routine, Holly says.) Make sure to switch up your forms of cardio, rotating between exercises like running, swimming, dance cardio, and indoor cycling to hit different muscle groups and keep from getting bored. \nReady to move? Follow this gym workout routine, and you're sure to feel like a pro in no time. \n","id":46970551,"type":"gallery","photo_source":"Image Source: Getty \/ PeopleImages","permalink":"https:\/\/www.popsugar.com\/fitness\/gym-workout-plan-for-beginners-46970551","canonical":"https:\/\/www.popsugar.com\/fitness\/gym-workout-plan-for-beginners-46970551","share_text":"Walk Confidently Into the Gym With This Beginner-Friendly Workout Plan","use_tall_image":false,"omit_from_countdown":false,"caption_num":false,"slide_tags":"WorkoutsStrength TrainingCardio WorkoutsWorkout PlansTrainer TipsBeginner Workouts","is_cover":true},"image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/7nRi3iprkH4_PYuPIRO5gjXxf50\/fit-in\/1024x1024\/filters:format_auto-!!-:strip_icc-!!-\/2020\/01\/04\/998\/n\/45061871\/09bf889c5e11185e43f7e9.40406876_GettyImages-\/i\/Gym-Workout-Plan-Day-1-Cardio.jpg","share_image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/jr5tH6JtijsV9u57JkVtp0hnrHM\/fit-in\/2048xorig\/filters:format_auto-!!-:strip_icc-!!-\/2020\/01\/04\/998\/n\/45061871\/09bf889c5e11185e43f7e9.40406876_GettyImages-\/i\/Gym-Workout-Plan-Day-1-Cardio.jpg","title":"Gym Workout Plan Day 1: Cardio","intro_text":false,"body":"You'll start this weeklong gym workout routine with a cardio day. Feel free to choose whatever kind of cardio you'd like \u2014 if you love indoor cycling classes or dance cardio, go for it. If you need a little guidance, Holly says the perfect cardio for beginners is walking or jogging on the treadmill for about 25 minutes. \"Start with zero incline and get your heart rate up to where it's hard to hold a conversation,\" she says. \"The speed should be comfortably challenging.\" After the first two weeks, try one of these treadmill workouts to kick it up a notch:\n\n25-Minute Walk-Run Workout\n20-Minute Beginner Incline Running Workout\n34-Minute Treadmill Interval Walking Workout\n\n","id":46970573,"type":"image","photo_source":"Image Source: Getty \/ skynesher","permalink":"https:\/\/www.popsugar.com\/fitness\/photo-gallery\/46970551\/image\/46970573\/Gym-Workout-Plan-Day-1-Cardio","canonical":"https:\/\/www.popsugar.com\/fitness\/gym-workout-plan-for-beginners-46970551","share_text":"Gym Workout Plan Day 1: Cardio","use_tall_image":false,"omit_from_countdown":false,"caption_num":false,"slide_tags":"Strength TrainingWorkoutsCardio WorkoutsBeginner WorkoutsTrainer TipsWorkout Plans","image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/esJTTVaHFlZQJ8IRnqeHiouSAJ0\/fit-in\/1024x1024\/filters:format_auto-!!-:strip_icc-!!-\/2020\/01\/04\/237\/n\/45061871\/96ce09c95e11692c500943.65820227_PS19_Q3_BRAN\/i\/Gym-Workout-Plan-Day-2-Strength-Training.jpg","share_image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/EvCZOOhxqVP8Ih_caDvzxQ0PxY8\/fit-in\/2048xorig\/filters:format_auto-!!-:strip_icc-!!-\/2020\/01\/04\/237\/n\/45061871\/96ce09c95e11692c500943.65820227_PS19_Q3_BRAN\/i\/Gym-Workout-Plan-Day-2-Strength-Training.jpg","title":"Gym Workout Plan Day 2: Strength Training","intro_text":false,"body":"Warm up by walking or running for 10 minutes on the treadmill, then move on to the circuits ahead. Do 15 reps of each exercise (unless otherwise noted), with a 45-second rest between moves. Repeat each circuit three times total before moving on to the next one. When you're finished, cool down with this head-to-toe stretch sequence. \nCircuit 1:\n\nBodyweight Squats\nDumbbell Upright Rows (use 5-10lb. dumbbells)\nPush-ups\n\nCircuit 2:\n\nForward Lunges (do 15 reps on each leg)\nCable Machine Lat Pulldowns (aim for 30 to 40 pounds)\nTriceps Extensions (use a 5-10lb. dumbbell)\n\nCircuit 3:\n\nStability Ball Hamstring Curls\nBiceps Curls (use a set of 5-10lb. dumbbells)\nTriceps Dips\n\nCircuit 4:\n\nPlank (hold for 20 seconds)\nMountain Climbers (repeat for 30 seconds)\nCrunches (repeat for 30 seconds)\n\n","id":46970552,"type":"image","photo_source":"Image Source: POPSUGAR Photography \/ Matthew Kelly","permalink":"https:\/\/www.popsugar.com\/fitness\/photo-gallery\/46970551\/image\/46970552\/Gym-Workout-Plan-Day-2-Strength-Training","canonical":"https:\/\/www.popsugar.com\/fitness\/gym-workout-plan-for-beginners-46970551","share_text":"Gym Workout Plan Day 2: Strength Training","use_tall_image":false,"omit_from_countdown":false,"caption_num":false,"slide_tags":"Strength TrainingWorkoutsCardio WorkoutsBeginner WorkoutsTrainer TipsWorkout Plans","image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/aIjTZf2XI8RkqfYNZ4osESF7pqo\/fit-in\/1024x1024\/filters:format_auto-!!-:strip_icc-!!-\/2020\/01\/04\/255\/n\/45061871\/e7fc28175e116f4860a3c4.50673920_GettyImages-\/i\/Gym-Workout-Plan-Day-3-Cardio.jpg","share_image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/wESCcN8Jjab6cIhGTqM_v9HMJOw\/fit-in\/2048xorig\/filters:format_auto-!!-:strip_icc-!!-\/2020\/01\/04\/255\/n\/45061871\/e7fc28175e116f4860a3c4.50673920_GettyImages-\/i\/Gym-Workout-Plan-Day-3-Cardio.jpg","title":"Gym Workout Plan Day 3: Cardio","intro_text":false,"body":"It's another cardio day! Again, you can choose the type of cardio you want to do for this gym workout plan, but we also have an idea from Holly in case you're not sure where to start.\n\"Indoor bike workouts are great for your joints and are one of the best ways to get a killer cardio workout,\" Holly says. To start, warm up for five minutes at a moderate speed and intensity, then move on to intervals. \"Amp up your speed so you're going as fast as you can for 30 seconds, then recover for one minute, then back to a spin sprint for 30 seconds,\" Holly explains. \"Try sticking to this pattern for the next 25 minutes, then cool down for five minutes at the speed of your recovery pace.\" Or, try one of these indoor bike workouts:\n\n30-Minute Stationary Bike Interval Workout\n10 of the Best Stationary Bike Workouts on YouTube\n\n","id":46970556,"type":"image","photo_source":"Image Source: Getty \/ skynesher","permalink":"https:\/\/www.popsugar.com\/fitness\/photo-gallery\/46970551\/image\/46970556\/Gym-Workout-Plan-Day-3-Cardio","canonical":"https:\/\/www.popsugar.com\/fitness\/gym-workout-plan-for-beginners-46970551","share_text":"Gym Workout Plan Day 3: Cardio","use_tall_image":false,"omit_from_countdown":false,"caption_num":false,"slide_tags":"Strength TrainingWorkoutsGym CultureCardio WorkoutsBeginner WorkoutsTrainer TipsWorkout Plans","image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/SYZI18HXX1kj15PoySPc7VCzRfM\/fit-in\/1024x1024\/filters:format_auto-!!-:strip_icc-!!-\/2020\/01\/04\/237\/n\/45061871\/77dd16e45e11692d0d8099.05617633_GettyImages-\/i\/Gym-Workout-Plan-Day-4-Active-Recovery.jpg","share_image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/hjtWaZU5bN3eMZ8MxtCHpUTi1ck\/fit-in\/2048xorig\/filters:format_auto-!!-:strip_icc-!!-\/2020\/01\/04\/237\/n\/45061871\/77dd16e45e11692d0d8099.05617633_GettyImages-\/i\/Gym-Workout-Plan-Day-4-Active-Recovery.jpg","title":"Gym Workout Plan Day 4: Active Recovery","intro_text":false,"body":"The keyword here is active. \"Aim for 10,000 steps during the day and do some stretching or take a chilled-out class like yoga or barre,\" Holly says. These routines will help your body recover:\n\n30-Minute At-Home Barre Workout\n10-Minute Pilates Core Workout\n30-Minute Power Yoga Flow\n\n","id":46970558,"type":"image","photo_source":"Image Source: Getty \/ gradyreese","permalink":"https:\/\/www.popsugar.com\/fitness\/photo-gallery\/46970551\/image\/46970558\/Gym-Workout-Plan-Day-4-Active-Recovery","canonical":"https:\/\/www.popsugar.com\/fitness\/gym-workout-plan-for-beginners-46970551","share_text":"Gym Workout Plan Day 4: Active Recovery","use_tall_image":false,"omit_from_countdown":false,"caption_num":false,"slide_tags":"Strength TrainingWorkoutsGym CultureCardio WorkoutsBeginner WorkoutsTrainer TipsWorkout Plans","image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/DkNUwfVzZlaOyibHh6MqpUehJQc\/fit-in\/1024x1024\/filters:format_auto-!!-:strip_icc-!!-\/2020\/01\/04\/270\/n\/45061871\/1378356a5e11742fd66386.01308526_GettyImages-\/i\/Gym-Workout-Plan-Day-5-Cardio.jpg","share_image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/OGDpMq1URKeoluuhN2Xysw4svC0\/fit-in\/2048xorig\/filters:format_auto-!!-:strip_icc-!!-\/2020\/01\/04\/270\/n\/45061871\/1378356a5e11742fd66386.01308526_GettyImages-\/i\/Gym-Workout-Plan-Day-5-Cardio.jpg","title":"Gym Workout Plan Day 5: Cardio","intro_text":false,"body":"Now that your body is getting accustomed to cardio, it's time to up the intensity with a 26-minute rolling hills treadmill circuit that mixes incline with speed.\n\n5 minutes: 3.3 speed at 5 percent incline\n2 minutes: 3.6 speed at 7 percent incline\n1.5 minutes: 4.5 speed at 5 percent incline\n1 minute: 3.6 speed at 5 percent incline\n2 minutes: 4.5 speed at 5 percent incline\n1 minute: 5.5 speed at 7 percent incline\n1 minute: 4.5 speed with no incline\n2 minutes: 4.7 speed with no incline\n1.5 minutes: 5.6 speed with no incline\n1 minute: 5.0 speed at 5 percent incline\n2 minutes: 4.7 speed 5 percent incline\n1 minute: 4.0 speed 5 percent incline\n5 minutes: 3.0 speed with no incline\n\n","id":46970559,"type":"image","photo_source":"Image Source: Getty \/ skynesher","permalink":"https:\/\/www.popsugar.com\/fitness\/photo-gallery\/46970551\/image\/46970559\/Gym-Workout-Plan-Day-5-Cardio","canonical":"https:\/\/www.popsugar.com\/fitness\/gym-workout-plan-for-beginners-46970551","share_text":"Gym Workout Plan Day 5: Cardio","use_tall_image":false,"omit_from_countdown":false,"caption_num":false,"slide_tags":"Strength TrainingWorkoutsGym CultureCardio WorkoutsBeginner WorkoutsTrainer TipsWorkout Plans","image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/zgdfX-XR7nHfHNFHR_RWdEzG8z0\/fit-in\/1024x1024\/filters:format_auto-!!-:strip_icc-!!-\/2020\/01\/05\/722\/n\/45061871\/be173e505e120ce10d43e1.72163029_GettyImages-\/i\/Gym-Workout-Plan-Day-6-Strength-Training.jpg","share_image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/ZPH7KMn3ve4gF5GI9fOondI52Zk\/fit-in\/2048xorig\/filters:format_auto-!!-:strip_icc-!!-\/2020\/01\/05\/722\/n\/45061871\/be173e505e120ce10d43e1.72163029_GettyImages-\/i\/Gym-Workout-Plan-Day-6-Strength-Training.jpg","title":"Gym Workout Plan Day 6: Strength Training","intro_text":false,"body":"For your next strength workout in this gym workout routine, start with this dynamic warmup: 30 high knees, 30 mountain climbers, 25 jumping jacks, 10 inchworms. Once you're loosened up, move on to the circuits ahead. Do 15 reps of each exercise (unless otherwise noted), with a 45-second rest between moves. Repeat each circuit three times total before moving on to the next. When you're finished, cool down with this head-to-toe stretch sequence. \nCircuit 1:\n\nDumbbell Squats (use a set of 5-10lb. dumbbells)\nForward Lunges (do 15 reps on each leg)\nPush-ups\n\nCircuit 2:\n\nDumbbell Upright Rows (use 5-10lb. dumbbells)\nCable Machine Lat Pulldown (aim for 30 to 40 pounds)\nBicep Curl to Shoulder Press (use a set of 5- to 8-lb. dumbbells)\n\nCircuit 3:\n\nClamshells\nTriceps Dips\nGlute Bridge\n\nCircuit 4:\n\nPlank (hold for 20 seconds for four rounds)\n\n","id":46970553,"type":"image","photo_source":"Image Source: Getty \/ vitapix","permalink":"https:\/\/www.popsugar.com\/fitness\/photo-gallery\/46970551\/image\/46970553\/Gym-Workout-Plan-Day-6-Strength-Training","canonical":"https:\/\/www.popsugar.com\/fitness\/gym-workout-plan-for-beginners-46970551","share_text":"Gym Workout Plan Day 6: Strength Training","use_tall_image":false,"omit_from_countdown":false,"caption_num":false,"slide_tags":"Strength TrainingWorkoutsGym CultureCardio WorkoutsBeginner WorkoutsTrainer TipsWorkout Plans","image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/ikQ0dbu4KbfUgTS2PSo4BY35YTQ\/fit-in\/1024x1024\/filters:format_auto-!!-:strip_icc-!!-\/2020\/01\/05\/722\/n\/45061871\/bcef92435e120ce1892e72.80639067_GettyImages-\/i\/Gym-Workout-Plan-Day-7-Active-Recovery.jpg","share_image":"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/yEgDwt_oanwZp7QTG9Op1T_NgQM\/fit-in\/2048xorig\/filters:format_auto-!!-:strip_icc-!!-\/2020\/01\/05\/722\/n\/45061871\/bcef92435e120ce1892e72.80639067_GettyImages-\/i\/Gym-Workout-Plan-Day-7-Active-Recovery.jpg","title":"Gym Workout Plan Day 7: Active Recovery","intro_text":false,"body":"Just because you're not doing a gym workout doesn't mean you can't move your body, Holly says. These exercises are the best way to take care of your muscles and joints on a rest day. You can also go for a walk or hike, do a casual bike ride, or enjoy some relaxing yoga.\n","id":46970557,"type":"image","photo_source":"Image Source: Getty \/ DaniloAndjus","permalink":"https:\/\/www.popsugar.com\/fitness\/photo-gallery\/46970551\/image\/46970557\/Gym-Workout-Plan-Day-7-Active-Recovery","canonical":"https:\/\/www.popsugar.com\/fitness\/gym-workout-plan-for-beginners-46970551","share_text":"Gym Workout Plan Day 7: Active Recovery","use_tall_image":false,"omit_from_countdown":false,"caption_num":false,"slide_tags":"Strength TrainingWorkoutsGym CultureCardio WorkoutsBeginner WorkoutsTrainer TipsWorkout Plans","content":"\n \n \n \n \n Up Next\n \n \n \n The 11 Best Walking Apps to Help You Track Your Steps, Miles, and More\n \n\n\n\n Image Source: Getty \/ alvarez\n","type":"end_screen","permalink":"https:\/\/www.popsugar.


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