As a fitness beginner, you should make your training plan as simple as possible and not make it too complicated. It is best to go to the gym between 3 and 4 times a week and take your muscle building training there. You should stay away from crazy professional training programs or complicated training splits at the beginning.
Such training plans are not only confusing for newcomers, but often also include exercises that overwhelm fitness beginners due to the lack of muscular strength. In this article we will take a closer look at this point and give you a better solution.
On the first day, you do all the muscle-building exercises, where you have to press a weight. These are chest, triceps and the front and middle shoulder. The best way to do this is to start with the largest muscle group (chest) and then continue to work on the smaller groups (triceps & shoulders). The best way to do this is to build your triceps muscle into your workout.
Now you train the muscles where you have to pull the weight. The back, biceps and the rear shoulder. You start off best with an exercise for muscle mass in the back like the deadlift. An excellent alternative to deadlifts is the preventive barbell rowing. After the back training, the biceps is on and finally the back shoulder.
On the last day of this training split for fitness beginners, you concentrate completely on the lower body. You should not neglect your leg muscles in any case. If you hate leg training, you have to read this. The best exercise for the thighs are squats. Abdominal muscle exercises (for the sixpack) like sit-ups or crunches, can be attached to any training day.
Just as a newbie you are probably highly motivated and maybe even want to train every day. But beware! Your body also needs resting phases in which it can recover from muscle-building training. During the training you only set the stimulus for muscle building. The actual muscle growth, the building up of new muscle cells takes place in the days after the training. After two training days in a row, you should definitely take a day break.