My gym training had taken a bit of a rest recently due to work, study and family taking up a lot of time and so last week I finally had got through to the other side and had time to train, I thought I’d share this easy gym training program as I run into lots of people who are just getting back into it and need a basic training guideline for themselves to ease back into training, the good thing about the below is that it gives a great base to work from and can be changed easily too.
With quite a bit of a lay off its back to basics for me, so with this in mind the plan was to implement an easy gym program and train 4 times a week with each session taking about 30 t0 40 minutes each time and of course to start doing a bit of stretching too, I train at 5am generally as this is the only time I can fit it in, so I’m up at 4am to take pre trainers if needed and also ease into the day.
Easy Gym Training Program ::
I train on Monday, Wednesday, Friday and Saturday.
Monday and Friday is gym training with a full body workout with every set having 3 sets of 12 to 15 reps.
Flat Bench Press (Chest)
Shoulder Standing Barbell Press (Shoulders)
Bent Over Barbell Row (Back)
Bicep Dumbell Curls (Biceps)
Flat Bench Close Grip Bench Press (Triceps)
Straight Leg Deadlifts (Hamstrings)
Donkey Calf Raises (Calves)
Ab Exercise (Abs)
Wednesday is a body weight leg day.
The reason for this is as I haven’t trained for a while, more so for legs, I’m constantly getting told I have no ass now from my better half and I used to have not a bad set of wheels and also a bit of ass from squatting and lastly, build that strong base and the rest will follow, I have a few extra kg’s to lose at the moment to get back to being even close to the photo and training legs in any capacity burns a lot of calories and also speeds up your metabolism too.
I do the below 3 x and have about a minutes rest inbetween and also 2 minutes between each restart.
I am building up to doing this 3 times at the moment and so could only manage 2 last week, I have to start somewhere, so 3 x is the goal.
Standing Lunges x 12 each Leg
Squat Jumps x 12
1 minute Wall Sit
100 skips with skipping rope
12 x TRX squats (I hold onto the TRX and do a slower squat)
Ab Exercise (Abs)
Repeat x 3
Saturday is Run and Sprint day.
We live on the edge of a sports field so it is easy to get out and do a bit of running, as I haven’t trained for a while so I’m certainly not breaking any records at the moment and my lungs are burning too.
What I do here will increase a little every week as I get fitter and my body gets use to moving again.
1 x around the oval (Around 500m I’m guessing)
5 x Sprint and Walks (This will build up to ten)
1 x around the oval
The sprint and walks are on a football field, I sprint the length at about 50% to 75% maximum speed and then turn and jog to half way and then walk from half way to the start and repeat.
There you have what I’m doing at the moment, my current stack of supplements is;
- Multivitamin each morning
- Olive leaf extract plus in morning
- Tribulus based natural testosterone tablet morning and night
- Protein shake post training
- Joint/Krill Oil/Fish Oil capsule morning and night
I just make sure I eat 5 small meals across the day too, Breakfast, Mid morning, Lunch, Mid afternoon and Dinner, this keeps me recovering and will let me progress faster too.
So, watch this space as I’ll probably do this for 3 months and then change again so I don’t get stale, if you do try this, enjoy.