ZestyBurrito
ZestyBurrito

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
  1. 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
  1. 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
  1. 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
  1. 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
15mo ago
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