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🍑Workout 101: Splits✨Muscles to work✨Tips

✨Back Exercises Examples✨

✅Deadlifts

✅Bent-over Rows

✅Lat Pulldowns

✅T-Bar Rows

✅Face Pulls

✅Single-arm Dumbbell Rows

✅Pull-Ups/Chin-Ups

✅Hyperextensions (Back Extensions)

✨Bicep Exercises Examples✨

✔️Barbell Curl

✔️Dumbbell Curl

✔️Hammer Curl

✔️Concentration Curl

✔️Preacher Curl

✔️Cable Curl

✔️Reverse Curl

✨Tricep Exercises Examples✨

☑️Tricep Dips

☑️Close-Grip Bench Press

☑️Tricep Kickbacks

☑️Overhead Tricep Extension

☑️Skull Crushers

☑️Rope Tricep Pushdowns

☑️Diamond Push-Ups

✨Shoulder Exercises Examples✨

❌Overhead Press (Barbell or Dumbbell)

❌Lateral Raises

❌Front Raises

❌Face Pulls

❌Upright Rows

❌Shrugs

❌Arnold Press

❌Reverse Flyes

✨✨✨✨Compound Exercises Examples✨✨✨✨

✨Bench Press (targets chest, shoulders, triceps)

✨Overhead Press (targets shoulders, triceps)

✨Pull-Ups/Chin-Ups (targets back, biceps)

✨Deadlifts (targets back, hamstrings, glutes)

✨Rows (targets back, biceps, shoulders)

✨Dips (targets chest, triceps)

✨Push-Ups (targets chest, shoulders, triceps)

❗️❗️❗️❗️❗️❗️❗️❗️More❗️❗️❗️❗️❗️❗️❗️❗️❗️

Meal prep advice:

-“20 Meal Prep Ideas For Weight Loss and Muscle Gain” https://www.mealpro.net/blog/20-meal-prep-ideas- weight-loss-muscle-gain/

- “The Woman's Meal Plan for Getting Lean” https://www.livestrong.com/article/558300-the-womans-meal-plan-for-getting-lean/

- “47 Meal Prep Recipes For Muscle Building & Fat Loss” https://www.myprotein.com/thezone/recipe/meal-prep-recipes-muscle-building-fat-loss/

❗️Weight loss help:❗️

-“9 Best Weight Loss Tips For Women, According To Experts” https://www.forbes.com/health/weight-loss/fast-way-lose-weight-women/

-“22 best HIIT workouts for all levels, from 5 to 45 minutes long” https://www.womenshealthmag.com/uk/fitness/workouts/a707801/hiit-workout-at-home/

-“Dr. Kim FosterThe Role of Exercise in Women’s Mental Health” https://drkimfoster.com/the-role-of-exercise-in-womens-mental-health/

-“Fitting Fitness into Women's Lives: Effects of a Gender-tailored Physical Activity Intervention” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2578875/

✨Just starting✨

Day 1: push

Day 2: rest

Day 3: pull

Day 4: rest

Day 5: legs

Day 6: rest

Day 7: core and cardio

When you get used to the gym, exercise, and weight:

Day 1: push

Day 2: Pull and core

Day 3: Legs and core

Day 4: rest

Day 5: push and pull

Day 6: cardio and core

Day 7: legs

✨Push Day Example❌

Warm up: Cardio 10 mins

Stretching

Machine Chest Press (Chest, Triceps, Shoulders):

4 sets x 8-10 reps

Dumbbell Lateral Raises (Shoulders):

3 sets x 8-10 reps

Assisted Dips (Triceps, Chest, Shoulders):

3 sets x to failure

Machine Reverse Flyes (Back, Shoulders):

3 sets x 8-12 reps

Cable Pulldowns (Triceps, Back, Biceps):

3 sets x 8-12 reps

✨Pull Day Example✨

Warm up: Cardio 10 mins

Stretching

Assisted Pull-Ups (Back, Shoulders, Biceps, Chest):

4 sets x to failure

Lat Pulldowns (Back, Biceps):

3 sets x 8-12 reps

Seated Machine Row (Back, Biceps):

3 sets x 8-12 reps

Dumbbell Row (Middle and Upper Back):

3 sets x 8-12 reps per arm

Face Pull (Back, Shoulders):

3 sets x 10-12 reps

✨Leg Workout Example✨

Warm up: Cardio 10 mins

Stretching

Leg Press (Quadriceps, Glutes):

4 sets x 10-12 reps

Barbell Back Squats (Quadriceps, Glutes, Hamstrings):

4 sets x 8-10 reps

Dumbbell Walking Lunges (Quadriceps, Glutes):

3 sets x 12 steps per leg

RDLs-Romanian Deadlifts (Glutes, Hamstrings, Lower Back):

3 sets x 10-12 reps

Leg Extensions (Quadriceps):

3 sets x 12-15 reps

Seated Leg Curl (Hamstrings):

3 sets x 12-15 reps

✨Core and Cardio workout Example✨

Warm up: Cardio 10 mins

(my current core workout)(Repeat this entire list = one set) x 3

barbell lying leg raises 8-15

Flutter kicks 10-15

Dumbell V ups 10-15

Bicycles 10-15

Raised leg circles 10

Crunch kicks 10-15

Russian twists dumbbell 8-15 on each side

❗️More❗️

Planks 45 sec - 1 min facing flat/face down (x3)

Side Plank 45 sec - 1 min right side (2x)

Side Plank 45 sec - 1 min left side (2x)

✨Cardio✨

Stairmaster

Bicycle

Incline treadmill

Elliptical

Jumprope

Rowing

#workoutfit #workoutroutine #beggingoffitnessjourney #beginnerworkout #gymworkout #exercise #exerciseroutine #stretching #cardioworkout #pushday

2024/1/9 Edited to

Starting a gym routine can feel overwhelming, but discovering the Push Pull Legs (PPL) split truly changed how I approach my workouts! It’s super beginner-friendly and makes planning your week so much easier. I found that by grouping muscle groups like this, I could focus on specific areas each session, allowing for better recovery and consistent progress, even as a woman just getting into lifting. For those just beginning their PPL journey, remember that form is king! On your Push Day, when tackling exercises like the Machine Chest Press or Assisted Dips, focus on controlled movements and feeling the muscle work rather than lifting heavy. As you get stronger, you can gradually reduce assistance on dips or increase the weight. Similarly, for Pull Day exercises like Lat Pulldowns, really concentrate on squeezing your shoulder blades together to engage your back muscles effectively. Don't just pull with your arms! And on Leg Day, master the Barbell Back Squats and Dumbbell Walking Lunges with lighter weights or even just your body weight before adding heavy loads. Romanian Deadlifts (RDLs) are fantastic for glutes and hamstrings, but a mirror helps immensely to check your hinge form. Integrating cardio is key, and it doesn't have to be a mystery. Beyond just listing options, I've found that structured cardio makes a difference. For example, if you're looking for an interval running workout diagram, you can adapt the principles of a 20-Minute Interval Elliptical Workout for Beginners mentioned in some guides. This usually means a warm-up, alternating bursts of high intensity (like a fast sprint or quick incline walk) with recovery periods, and then a cool-down. You can apply this to the treadmill, bike, or elliptical. For a quick pull up cardio workout, I sometimes incorporate assisted pull-ups into a circuit on my pull day or a separate cardio session, really focusing on keeping my heart rate up between sets. And let's not forget about stretching! My routine always includes a dynamic warm-up before lifting and static stretches afterward. The original plan mentions stretching, but to truly benefit, I've started incorporating specific stretches. For a full body stretching routine standing, I often include elements from guides like the 'Booty Stretch' or 'Upperbody Stretch'. Think about poses like the Standing Figure 4 or a simple Forward Fold for the lower body, and for the upper body, neck stretches, shoulder stretches, and side bends. After a tough leg day, I love doing stretches like Pigeon Pose or Reclined Figure 4. For my upper body after a push or pull session, I find chest expansions and tricep stretches from an 'arms & chest stretch' guide are incredibly helpful. Hold each stretch for about 20-30 seconds to really improve flexibility and aid in muscle recovery. It makes a huge difference in how I feel the next day!