
I joined the gym one month ago
I joined the gym one month ago. My budget does not allow PT so I am doing exercise based on suggestions of the common trainer. Now I have learned equipment names and a few exercises. My gym's trainers don't focus much on the core. I have to pull that one. I have noted my last week's routine.
I would like to have your suggestions.
- Back
- Chin Ups Machine 12 Rep * 2
- Pull Ups(Chin Dip Assist Machine) 12 Reps * 2
- Seated Row Machine 12Reps * 4
- Pull Down Leverage Machine 12 Reps * 4
- V-Group Lat Pull Down with Crossover machine 12 * 4
- Reverse Grip Back Row machine 12 * 3
- Biceps
- Straight Dumbbell 12 Rep * 4
- Hammer Dumbbell 12Reps, 10 Reps, 10 Reps, 8 Reps
- Reverse Grip Cable Curls 12 Reps, 10 Reps, 10 Reps, 8 Reps
- Rope Cable Biceps Curls 12 Reps, 10 Reps, 10 Reps, 8 Reps
- Cumber Curl Machine 12 Reps, 8 Reps, 8 Reps, 6 Reps
- Abs Crunch Machine 30 Reps, 20 Reps
- Chest
- Push Ups 15 Reps, 12 Reps, 10 Reps, 5 Reps, 5 Reps
- Bench Press 12 Reps, 12 Reps, 10 Reps, 6 Reps, 5 Reps
- Incline Bench Press 12 Reps, 12 Reps, 8 Reps, 8 Reps
- Butter Fly 12 Reps, 12 Reps, 8 Reps, 4 Reps, 4 Reps
- Dumbbell Pullover 12 Reps, 12 Reps, 10 Reps, 10 Reps
- Tricpes
- Diamond Pushup 15 Reps, 11 Reps, 10 Reps, 5 Reps, 5 Reps
- Rope Triceps Extension 12 Reps, 12 Reps, 12 Reps, 12 Reps, 8 Reps
- Triceps Pushdown with cable and straight bar 12 Reps, 12 Reps, 12 Reps, 10 Reps
- Over Head Dumbbell single hand 12 Reps * 4
- Over Head Dumbbell both hands 12Reps, 10 Reps, 8 Reps, 8 Reps
- Bench Dip 14Reps, 12 Reps, 10 Reps, 10 Reps
- Legs/Core
- Squats 12 Reps * 4
- Smith Machine Squats 12 * 3
- Leg Extension Machine 12Reps * 4
- Crunches(open hand) 12*4
- Abs Crunch Machine 20 Reps * 4
- Roller Coaster 20Reps * 4
- Plank 1.5 Mins, .5 Mins, .5 Mins
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Considering you've joined just a month ago,
Chest (Reps - 12,10,8)
- Bench press
- Dumbbell flat flyes or Peck deck flyes
- Incline/decline bench press
- Incline/decline flyes
- Flat dumbbell press
- Dumbbell pullover
Triceps
- Close grip bench press OR skull crusher
- Single arm extension
- Kickbacks
- Push down
- Overhead extension
- Tricep dips
Back
- Deadlift OR T-bar row
- Lat pulldown (front)
- Seated row
- Close grip lat pulldown (front)
- Dumbbell rowing
- Isolation OR Inclined pullover
Biceps
- Zigzag/Small bar curl or Zigzag (7*3) curl
- Hammer curl
- Dumbbell curl (alternatively)
- Cable curl
- Preacher curl
- Concentration curl
Shoulders
- Shoulder press (machine)
- Front arm raises
- Lateral arm raises
- Barbell upright
- Arnold press
- Dumbbell shrugs
Legs
- Barbell squats (most effective)
- Leg press
- Walking lunges
- Sumo squats
- Straight leg deadlift
- Calf raises
If you do a certain exercise with a machine this week, try to do it with the barbell next week, for ex: chest : bench press, machine press

Do whatever, but keep a log of your max lifts and reps, only way to get bigger for natural lifters is to progressively lift heavier weight and get stronger

http://www.rohitnair.net/pp/
this might help

You dont need anything except https://stronglifts.com

Don't do this bro split as a beginner. Do some full body split/ upper lower. Many good fitness influencers have basic free programs, YouTube.

Take a look at Musclewiki.com