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