Training Introduction For A Beginner
There are numerous ways of exercising and this is Dynamix personal view, with over 35 years of combined knowledge of training that we feel will assist all. We have compiled the training routine below to help a beginner in understanding the basic types of exercises to help in muscle growth and fat loss. Dynamix feel this routine will benefit a beginner in understanding the basic concepts of training and help improve their personal confidence within the local gym. We are all aware of how daunting it can be when visiting your gym for the first time and hopefully this will give you the direction needed.

For further information on training including nutrition, rest and recover, view our general advice area.
There are few basics that we would like to point out.
  • Concentrate on correct exercise form before attempting to lift heavy weights
  • Good balanced diet
  • Correct Nutritional supplements
  • Allow enough rest between sessions
  • Drink plenty of fluids
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Monday

Chest:
3 sets of flat barbell bench press 8-12 reps
2 sets of incline flys 8-12 reps
This can be rotated as the incline concentrates on upper pectorals
area and decline is for lower pectorals
Shoulders:
3 sets of seated barbell press 8-12 reps
2 sets of dumbbell side lateral raises 8-12 reps
Triceps:
3 sets of cable push downs 8-12 reps
2 sets of dumbbell tricep kickbacks 8-12 reps
Abs:
4 sets of abdominal crunches 20-25 reps after every workout

 

Wednesday

Back:
3 sets of wide grip to the front cable pull downs 8-12 reps. 3 sets
of seated cable rows 8-12 reps
Traps:
4 sets of seated dumbbell shrugs 8-12 reps
(Do not rotate the shoulders)
Biceps:
3 sets of seated dumbbell curls 8-12 reps
2 sets of standing barbell curls 8-12 reps
Abs:
4 sets of abdominal crunches 20-25 reps after every workout

 

Friday

Hamstrings:
4 sets of reverse leg curls 8-10 reps
Quads:
4 sets of squats 8-10 reps
3 sets of seated leg extensions 8-12 reps
Calves:
4 sets of standing calf raises 12-15
Abs:
4 sets of abdominal crunches 20-25 reps after every workout