Hitting the gym the first time!

First lets create your workout. Because you have just started, i suggest you to use the Full body workout. Basically, you do 5 compound exercises:

CHOOSE ONLY ONE OF THE GIVEN EXERCISES!

– One for chest (push ups, machine flys, dumbbell press, dumbbell flys)
– One for back (pull ups, pull up machine, horizontal pull machines)
– One for abs (leg raises, knee raises, crunches)
– One for legs (squats, leg press, leg extensions, box jumps, sprints)
– Two minute cardio session (treadmill, bike, running)

Do each chosen exercise 3 times (sets) with comfortable number of repetitions (you don’t push yourself to do another repetition)

You should be doing this workout for about one hour a day, three times a week. In your first week you should be feeling soreness in the muscles, which is one way of indicating that your muscles are adapting to their new body!

If you are feeling so sore that you can not workout, skip the second day completely. But the next week you forget about skipping it! Keep this kind of workout for 6 weeks. Then you proceed to the iron forging phase.