I joined the gym one month ago
I joined the gym one month ago. My budget does not allow PT so I am doing exercise based on suggestions of the common trainer. Now I have learned equipment names and a few exercises. My gym's trainers don't focus much on the core. I have to pull that one. I have noted my last week's routine. I would like to have your suggestions. 1. Back - Chin Ups Machine 12 Rep * 2 - Pull Ups(Chin Dip Assist Machine) 12 Reps * 2 - Seated Row Machine 12Reps * 4 - Pull Down Leverage Machine 12 Reps * 4 - V-Group Lat Pull Down with Crossover machine 12 * 4 - Reverse Grip Back Row machine 12 * 3 2. Biceps - Straight Dumbbell 12 Rep * 4 - Hammer Dumbbell 12Reps, 10 Reps, 10 Reps, 8 Reps - Reverse Grip Cable Curls 12 Reps, 10 Reps, 10 Reps, 8 Reps - Rope Cable Biceps Curls 12 Reps, 10 Reps, 10 Reps, 8 Reps - Cumber Curl Machine 12 Reps, 8 Reps, 8 Reps, 6 Reps - Abs Crunch Machine 30 Reps, 20 Reps 3. Chest - Push Ups 15 Reps, 12 Reps, 10 Reps, 5 Reps, 5 Reps - Bench Press 12 Reps, 12 Reps, 10 Reps, 6 Reps, 5 Reps - Incline Bench Press 12 Reps, 12 Reps, 8 Reps, 8 Reps - Butter Fly 12 Reps, 12 Reps, 8 Reps, 4 Reps, 4 Reps - Dumbbell Pullover 12 Reps, 12 Reps, 10 Reps, 10 Reps 4. Tricpes - Diamond Pushup 15 Reps, 11 Reps, 10 Reps, 5 Reps, 5 Reps - Rope Triceps Extension 12 Reps, 12 Reps, 12 Reps, 12 Reps, 8 Reps - Triceps Pushdown with cable and straight bar 12 Reps, 12 Reps, 12 Reps, 10 Reps - Over Head Dumbbell single hand 12 Reps * 4 - Over Head Dumbbell both hands 12Reps, 10 Reps, 8 Reps, 8 Reps - Bench Dip 14Reps, 12 Reps, 10 Reps, 10 Reps 5. Legs/Core - Squats 12 Reps * 4 - Smith Machine Squats 12 * 3 - Leg Extension Machine 12Reps * 4 - Crunches(open hand) 12*4 - Abs Crunch Machine 20 Reps * 4 - Roller Coaster 20Reps * 4 - Plank 1.5 Mins, .5 Mins, .5 Mins
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