Beginners Upper Body Workout Program @ Platinum Health & Fitness Gym
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- Опубликовано: 1 авг 2024
- In this video series my wife Patricia and I will be doing a Free Beginners Workout Program that they offer to members at Platinum Health & Fitness in Conception Bay South Newfoundland.
You can visit them on Facebook at: / platinumhf
This program will train all your major muscle groups, through the basic movement patterns and get you started on the right track towards building lean muscle, burning fat, while increasing your strength and energy.
In this video we're doing Workout # 1 - Upper Body Workout.
I've also posted Workout # 2 - Lower Body Workout at:
• Beginners Lower Body W...
Here’s the full workout routine:
Warm Up with 10 minutes of cardio on the Elliptical Machine.
Lat Pull Downs:
3 sets of 10-15 reps
Chest Press:
3 sets of 10-15 reps
Shoulder Press:
3 sets of 10-15 reps
Seated Cable Row:
3 sets of 10-15 reps
Pec Deck Fly:
3 sets of 10-15 reps
Side Lateral Raise:
3 sets of 10-15 reps
Preacher Curl:
3 sets of 10-15 reps
Tricep Extension:
3 sets of 10-15 reps
Abdominal Crunch:
3 sets of 15-20 reps
With each exercise I want you to start off very light and build up gradually. For your first warm up set just go through the motions. Focus on doing the exercise with a full range of motion and proper form. Then after each set evaluate how the exercise felt, if it feels easy increase the weight for your next set. Do 3 sets total sets of 10-15 repetitions per set. Starting light and increasing the weight with each set.
Don't feel embarrassed about lifting light weights and doing warm up sets. Even top level bodybuilders and athletes will start each exercise doing lighter weight warm up sets before lifting heavier weights. Use your lighter warm up sets to make any needed adjustments with the height of the seat, handle positions, etc. So that you're comfortable for your heavier working weight sets.
It's very important to pace yourself when starting a new workout routine. A big mistake that a lot of beginners make is trying to do too much, too soon. But all this is going to do is cause unnecessary aches, pains, and soreness while increasing your risk of injury.
The best advice I can offer you, is to take it slow and steady. There will be lots of time later on to push yourself with more intensity. But for now master the basics and get comfortable with doing the exercises.
On your off days from weight training do some extra cardiovascular exercise, such as going outside for a walk. The combination of doing weight training one day and cardio the next is a great way to combine muscle building and fat burning into your workout routine.
This schedule also helps with your recovery because walking is a gentle form of exercise that's not going to break down your muscles. Instead it will provide some active recovery while burning body fat.
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FREE Fat Loss Program - Learn how I was able to go from FAT to RIPPED after age 40 - and keep it off - without starving myself on some crazy low carb cutting diet, or killing myself in the gym with extreme workouts. If you'd like to have a copy - for FREE... Just click on the link below:
leehayward.com/blog/ripped-af...
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#beginnersworkout #upperbodyworkout #leehayward
Learn how I was able to go from FAT to RIPPED after age 40 - and keep it off - without starving myself on some crazy low carb cutting diet, or killing myself in the gym with extreme workouts. If you'd like to have a copy - for FREE... Just click on the link below:
leehayward.com/blog/ripped-after-40-ebook/
@Total Fitness Bodybuilding Hello lee, are you familiar with the Physical culturist like Stuart McRobert and brooks Kubik along with there writings and publications?
@@invictus5958 Yes, I'm familiar with Stuart and Brooks - love their books.
thanks so much for this.
just joined a gym for the first time ever and this is the exact information i was hoping they would help me with but they just said 'look some stuff up on youtube' and that's how i found this video
This is pretty much my exact workout already. Great video lee thanks.
This is an ideal workout for anyone returning to the gym after lockdown.
This is awesome!
Nice workout there and a excellent vid both 🤘💪
I would love to see a similar template for more advanced lifters.
Have a question, is there any specific order to train upper body?
thank you, i needed this
glad you like the video
The best way to add more tension to your workout: take your wife with you and tell her she should do more ab work! 🤣🤣🤣
LOL that would add lots of tension for sure!
Please do a lower body version of this! 🤩🤩🤩
Lower Body is the next workout in this series.
1:35 - Lat Pull Downs (3 sets of 10-15 reps)
4:40 - Chest Press (3 sets of 10-15 reps)
6:28 - Shoulder Press (3 sets of 10-15 reps)
8:35 - Seated Cable Row (3 sets of 10-15 reps)
10:57 - Pec Deck Fly (3 sets of 10-15 reps)
12:25 - Side Lateral Raise (3 sets of 10-15 reps)
14:20 - Preacher Curl (3 sets of 10-15 reps)
15:47 - Tricep Extension (3 sets of 10-15 reps)
17:55 - Abdominal Crunch (3 sets of 15-20 reps)
(For easy reference)
Thanks for adding the time stamps for the video, it's much appreciated.
Great video ill try doing it in this order . I wanna try some compound lifts too but im gonna wait till i get used to lifting more ! And we dont have allot of those machines so i guess its dumbells for me
Make the best of your situation and feel free to vary the movements based on what you have available. This workout routine isn't some set in stone plan that you have to follow exactly - it's a guideline that you can modify to suit your needs.
Well, that's me been doing the seated row incorrectly since 1997 , straight back, no motion, just using my arms !!! (ok so I've not been in the gym every day all that time, its just the year I started) but this has inspired me to go to a gym again just to get in to better shape and get it right this time My only issue is always the warm up, any treadmill, rower, bike or elliptical trainer bores the life out of me. Would rather run/jog getting to the gym and home again 🤣
That's fine, if you want to run or jog for a warm up, you can do that. Bottom line just don't jump into your strength training workout cold.
👍 ❤
Glad you liked the video.
Great video
Glad you enjoyed it
looking forward to lowerbody lee. everyone on the internet says you need a HINGE movement in a workout is that true?
Just posted the lower body workout at: ruclips.net/video/ovMr27g6stY/видео.html
I found this one, I found the lower body one. Where can I find the full body workout, please?
I have posted up a recent Full Body Workout at: ruclips.net/video/3pHZKE8Gnw4/видео.html
@@TotalFitnessBodybuilding thank you sir. ☺️
That's a joke work out
The clue is in the video title. You know what "beginner" means right?