This is my current Gym program. It was given to me by my good friend Ronny of MyRevolution. It is not designed to build huge muscles in any way, but rather to get me into good overall shape and get used to going to the gym.
For my warm-up I usually do about 10 minutes on the Elliptical trainer. That gets my whole body going, and I like the low impact of the exercise. I never liked running much, so I stay away from the treadmill if there are alternatives. Stationary bike is ok, but doesn’t really do anything for the arms. I usually do a few stretches as well, particularly if I am still sore from the previous day’s swimming.
- Bulgarian Split Squat
Initially, doing this without any extra weights is more than enough for me. I do three sets of 15 reps on each leg, and once that is over, I hobble on to the next exercise.
- Leg Curls
I experienced first handed that you should not go overboard with the weights on this one. I did 3*15 with a resistance that made my eyes pop out during the last few reps my first time around, and that made me walk like a duck the next day. I suggest erring on the side of caution, and start out carefully and out on more weights as you get more used to doing this exercise.
- Lat Pulldown
I was advised to not pull the bar all the way down to the chest during this exercise. Not sure why, but the advice came with the comment ‘Most trainers will tell you to pull all the way down to your chest, but that’s pure bs’. Who am I to argue against such conviction?
- Hammer Curls
I started out doing these in the usual way, but very quickly I had a pain on the inside of my elbow. However, when I switched to Hammer Curls, I could do them without any pain (aside from the one brought on by fatigue obviously).
- Dumbbell Chest Press
Originally, I was going to regular bench press, but as I am going to the gym alone I didn’t feel comfortable doing that without someone to spot me. Not that I can or will lift so heavy that it will be much of a problem, but when I found this alternative it just felt like a better option.
- Lying Rear Lateral Raise
This is the one that is most difficult for me. The reason is obviously that the muscles that it affects are near non-existing in me. Hopefully it will improve with time. Right now I am using 3kg dumbbells, something that doesn’t exactly look badass compared to what others are using 😉 However, there is also a lesson here. Swallow your pride, and just get on with it.
- Floor Press
Ok, the dumbbells I use are slightly smaller than in this video, but it is a good exercise anyway. It is very similar to the Chest Press mentioned above, but since you cannot go as low in the Floor Press, it works the muscles a little bit differently.
- Core (Plank)
There are several core exercises to chose from, but for now I am doing the plank because it is very low impact. As I get more used to this training regimen, I will look into other variations that are much less static. For this variant, technique is very important in order to get the full effect.
- Winding down and stretches
After I have completed the full program, I usually do five minutes or so on the stationary bike in a very slow tempo. I find this helps me with the soreness I always feel in the period after the workout. I also do some stretches, mainly focusing on the thighs and shoulders. I should probably stretch more than I do, because I have no flexibility whatsoever. One thing at a time, though…
I expect that this will change over time, but as a start I think this is a good program. It takes me about an hour to get through, which is about the limit of my patience. I have never liked going to the gym, so it is important that the sessions aren’t too much of a chore. Maintaining motivation is also a critical aspect of such a program, because even the most effective training program in the world is not going to do you much good if you can’t be bothered to get out of the chair and actually execute it.