Workout Plan For Returning To The Gym
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Most workout plans are designed for a set period.
Workout plan for returning to the gym. This one week workout plan designed by a certified personal trainer can help you jump start your journey to a healthier you. Gradually increase workout duration and intensity. 8 10 weeks for example. Think about how much time you can realistically put in working out.
Perform the workout 3 times per week resting at least a day between each session. Learn more about nerd fitness prime. Do not include warm up sets bench press 1 x 15 1 x 10 12 1 x 6 8. 3 join the rebellion our free community and i ll send you free guides workouts and worksheets that you can read at your leisure.
You would have been better off with a workout plan that only requires 3 days in the gym. Again i will use the day one workout scenario to make an example of how a return to the gym workout would look like. Follow the simple. Ready to go from workout newbie to fitness pro.
Rest between sets should be about 90 seconds. 3 incline dumbbell press sets 3 reps 12 15 tempo 2010 rest 60sec lie on an incline bench holding a dumbbell in each hand by your shoulders. Rest between exercises should be about 3. The next workout the front squat will be heavy the deadlift light and so on.
According to the american college of sports medicine acsm you should begin with 20 60 minutes of continuous aerobic activity three to five. Choose a workout routine you know you ll be able to stick with for the full duration. This will help you avoid getting too tired your first time back in the gym and will allow you to prioritize one lift at a time to master good technique. Nerd fitness prime contains at home exercise routines live streamed workouts with nf coaches a supportive online community group challenges and much more.
If you ve been away from your exercise routine for a long time and want to return to form you might be tempted to pick up where you left off. If it says 12 15 reps you should be able to do 12 clean reps but 15 should be a real struggle. But you could end up hurting yourself or getting so. While on this routine use the maximum weight possible for the rep ranges called for.
It s ok if it takes a few workouts to find the sweet spot. This three day workout program builds muscle and burns fat whether you re brand new to fitness or just returning after a hiatus.
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