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Beginner Gym Checklist With Weight Tracking

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berryleesulang
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3 views2 pages

Beginner Gym Checklist With Weight Tracking

Uploaded by

berryleesulang
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

BEGINNER GYM CHECKLIST – WITH WEIGHT

TRACKING
Workout Goal: Muscle Toning + Weight Loss
Week: ____________

WARM-UP (5–8 mins)


Exercise Duration
Treadmill / Bike 3 mins
Arm Circles 30 sec
Leg Swings 30 sec
Bodyweight Squats 15 reps
Light Stretching -

DAY 1 – LOWER BODY


Exercise Sets × Reps Weight Used Notes
Squats 3 × 12
Leg Press 3 × 12
Walking Lunges 3 × 10/leg
Hip Thrusts 3 × 15
Leg Curl 3 × 12
Calf Raises 3 × 15

DAY 2 – UPPER BODY


Exercise Sets × Reps Weight Used Notes
Lat Pulldown 3 × 12
Chest Press 3 × 12
Seated Row 3 × 12
Shoulder Press 3 × 10–12
Bicep Curls 3 × 12
Tricep Pushdowns 3 × 12

DAY 3 – FULL BODY + CORE


Exercise Sets × Reps Weight Used Notes
Deadlifts 3 × 10
Step-Ups 3 × 10/leg
Chest Press 3 × 12
Rows 3 × 12
Plank 3 × 30–45 sec
Crunches / Leg Raises 3 × 15

Notes: Increase weight gradually when all reps feel easy.

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