Getting Started Gym Workouts

My wife recently commented that I spend all this time in the gym yet never train with her and that she really has no idea what she should be doing at the gym if she wants to start using weights. While training together is not practical I thought a good middle ground would be for me to create a series of “Wifey Workouts” and these are not specific to my wife but rather suited for anyone starting out (I have many people I know following the workouts both men and women).

For each workout I walk through the exercises and point out key points. If there is ever an exercise that you can’t do or hurts that’s fine, try something else that works for you. For example in the second set of chest I do pushups with feet on a bench, you don’t have to do that! If you can’t do all the sets, don’t worry! We are just starting out.

I have two different workouts for each of the body-part combinations and I’ve arranged them into an initial 6 week program which sees you at the gym 3 days a week. Feel free to add in extra days but those would be cardio (e.g. running, bike, walking, elliptical) only. We want gaps between weight days. It’s also important to make sure you get enough sleep and are consuming enough calories (we’ll talk about that in another blog post). We’ll work abdominals all the training days. With each day look to increase the intensity of your cardio as well but don’t worry if at first you can’t do the full time or simply walk. Anything is great! Make sure you have at least one rest day of any kind of training.

Below is the initial 6 week program. When doing these pick a weight that you can just finish the final set and look to increase the weight over the weeks. Ideally train with someone so you can spot (help with the weight when needed) each other so increase the safety of the training. If its an exercise where the weight may land on you then ask someone to spot you!

Make sure you stretch after all cardio – https://youtu.be/1FcJfZhHhXU.

So here goes!

Day Muscle Groups Link to video
Week 1 – Monday Chest and Triceps https://youtu.be/CMo_SQDXJsw
(this is the first video and didn’t do separate voice over, I do in
future!)
Week 1 – Wednesday Back and Biceps https://youtu.be/LSxs6GsgFl4
Week 1 – Friday Shoulders and Legs https://youtu.be/P905_USxgVo
Week 2 – Monday Chest and Triceps https://youtu.be/CMo_SQDXJsw
Week 2 – Wednesday Back and Biceps https://youtu.be/LSxs6GsgFl4
Week 2 – Friday Shoulders and Legs https://youtu.be/P905_USxgVo
Week 3 – Monday Chest and Triceps https://youtu.be/IyUImHFgpSg
Week 3 – Wednesday Back and Biceps https://youtu.be/g_t08BrrISk
Week 3 – Friday Shoulders and Legs https://youtu.be/i2Yh86AsGsc
Week 4 – Monday Chest and Triceps https://youtu.be/IyUImHFgpSg
Week 4 – Wednesday Back and Biceps https://youtu.be/g_t08BrrISk
Week 4 – Friday Shoulders and Legs https://youtu.be/i2Yh86AsGsc
Week 5 – Monday Chest and Triceps https://youtu.be/CMo_SQDXJsw
Week 5 – Wednesday Back and Biceps https://youtu.be/LSxs6GsgFl4
Week 5 – Friday Shoulders and Legs https://youtu.be/P905_USxgVo
Week 6 – Monday Chest and Triceps https://youtu.be/IyUImHFgpSg
Week 6 – Wednesday Back and Biceps https://youtu.be/g_t08BrrISk
Week 6 – Friday Shoulders and Legs https://youtu.be/i2Yh86AsGsc

As a sneak peek here are some future more advanced workouts!

Good luck, stay safe. And I’ll post the next 6 weeks program soon.

Cheers!

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