If you are a beginner, then there is a quick start for your journey. Hit the gym and have the full body workout for a week.
Push-Ups is the most effective warm-up before you hit the machines. It usually activates your body muscles and pumps your body. So don’t forget to start your gym with push-ups.
How to do- Lie down in the plank position. Keep your hands slightly wider than your shoulder. Keep your core tight. Release your body down slowly, bend your elbows and lower the chest. Before touching the ground, reverse the movement. Complete the set.
Complete 2 Sets of 20 and 15 reps.
Lat Pulldown is an effective exercise for back muscles. It strengthens your upper back. It also helps in getting V shape back.
How to do- Sit down in the pulldown machine, keeping your face forward. Grab the bar with a wide grip. This will be your starting position. Now pull the bar down slowly until it touches your upper chest. Release the bar slowly in the initial position.
Complete 3 sets of 12, 10, 8 reps. (Adjust the weight according to your strength)
Dumbbell Bench Press
The dumbbell bench press is one of the best workouts to sculpt your chest. It usually targets your upper chest and helps your chest muscles to transform.
How to do- Lie down on a straight bench along with your feet flat on the floor, grab the dumbbell in each hand, keep your shoulder slightly out, this is your starting position. Push the dumbbell upward until they are an inch away from each other. Pause at the peak position. Now slowly release the dumbbell down at the starting position.
Complete 3 sets of 12, 10, 8 reps.
Cable crossover is also one of the most effective exercises suggested by the professionals. This workout targets your whole chest and helps you to achieve your chest goals.
How to do- Stand on the center of the cable cross machine, bent your knees slightly and grab the D- holders attached to the upper pulley in your hands, now slightly bent your elbows and face your palm downward, this is your starting position. Release the handles down slowly and make them meet below your waist.
Complete 3 sets of 12, 10, 10 reps with increasing weight.
Hammer curl is one of the most effective exercises which targets your biceps muscles. It helps you in getting bigger biceps. Go start the workout!
How to do- Grab a pair of dumbbells and hang them at rest position at arm’s length in such a way that your palms are facing your thighs. Bend your elbows and curl the dumbbells upward until you reach close to your shoulder and then release down the weight back to the starting position with your arms straight.
Complete 3 sets of 20, 18, 15 reps.
Triceps Pushdown is an effective workout which usually targets your main triceps. It helps in transforming and sculpting your triceps.
How to do- Grab a rope attached to the high pulley. Keep your palm facing each other. Use your triceps to bring the rope down slowly towards your thighs. Hold down for a second and then bring back rope to the starting position.
Complete 3 sets of 12, 10, 8 reps with increasing weight.
Crunches is one of the best exercises for abs. it helps in reducing belly fat and also strengthens your core.
How to do- Lie down in a mat. Bend your knees such that your feet are flat to the floor. keep your hands beside your head. now pull your upper body towards your knees slowly.
Complete 3 sets of 15, 12, 10 reps.