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Exercises

When beginning to workout, it is important to start with compound exercises. Compound exercises target multiple muscles at once. Watch the videos or click on the images  below to learn more about each of the key compound movements and the proper form.

BENCH PRESS

Pull Ups

Squats

Click the image above to learn more about squats and how to perform them

Deadlift

Click the image above to learn more about deadlifts.

There are even more exercises that can be done. Given that there are multiple exercises, it is important to have workout splits. There are various workout splits that can be used such as push/pull/legs, upper/lower, and full body. Each type of split can be used depending on how frequently a person can go to the gym. The table below is an example of a 4 day split that is divided into upper and lower.

DAY	Exercises	Sets Per Exercises	Rep Range
DAY 1 (UPPER)-Strength	Bench Press, Pull Ups, Lat Pull Down, Barbell Row, Bicep Curls, Overhead Press, Dips	3-4	3-5 or 6-8
DAY 2(LOWER)-Strength	Squats, Deadlifts, Leg Press, Hamstring Curls, Leg Extensions, Calf Raises	3-4	3-5 or 6-8
DAY 3 (UPPER)- Hypertrophy	Dumbbell Bench Press, Dumbbell Shoulder Press, Dumbell Rows, Bicep Curls, Lat Raises, Tricep Extensions, Rope Push Down	3-4	8-10 or 10-12
DAY 4 (LOWER)-Hypertrophy	Squats, Deadlifts, Leg Press, Hamstring Curls, Leg Extensions, Calf Raises	3-4	8-10 or 10-12

It is important to set up a split that works with an individual's schedule. To learn more about workout splits, click the word "workout splits" below:

Workout Splits

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