2/4 Day Gym Routine Split T3
If your training 2-3 times a week its good to do Full Body, Rest a day then Full body and so on. More than that and we can look at a split routine.
This is a simple Gym Plan to get you started and confident using gym equiptment.
For a warm up please follow recommended reps and individual exercises below using a lighter weight than you plan to use for your weights. Work at a steady pace and if you feel a strain during warm up, opt for a lighter weight.
Then use a weight that is comfortable for you, if you are achieving way past the rep range try and increase the weight (as long as you keep good form), if you don't meet the reps, drop the weight. Just makes sure you don't ‘REP OUT’, so push yourself to failure or overheat. For each trimester please drop your weight by 10%.
After each set take 20 – 40 seconds rest, enough rest to achieve the reps in the next set. It is important to ensure you exhale on the effort and ensure correct posture which can be found here. PLEASE COME TO A GRADUAL COOL DOWN AFTER EACH SESSION,AND STRETCH.
DAY 1
Simple sets 3 sets 20 each exercise
Squats
Hamstring Curl Seated
Leg Press
3 sets 12-15 reps
Seated Chest press/ Inclined press
Superset with
Cable 1 arm row
4 sets 12
Shoulder press
Superset with
1 Arm Lat Pull down
Circuit 3 sets 20 reps each exercise mini circuit
Seated Lat Raises
Wide leg low bench squats
1 Arm bent over fly, holding something for support
Split Squat (in static lunge position, holding on for support), weight in other hand, same hand as the leg thats going back.
DAY 2
Simple sets 3 sets 20 each exercise
Leg Press/ Squats
3 sets 12-15 reps
Cable Kickback
Superset with
Cable abductor
Simple sets 2 sets 15 each leg, one leg at a time
1 leg box step up, hold on to something with hand, box not too high.
3 sets 15
Squat with shoulder Press in front of wall
Superset with
Leg extension (hold at top 1 second)
Circuit 3 sets 20 reps each exercise mini circuit
1 arm bench row on bench
Pec dec
Face Pull
Bicep Curl Pulley
Tricep Kickbacks