First Month At Gym | Full Month Workout For Beginners | Yatinder Singh

First-Month Beginner Gym Plan

Yatinder Singh presents a beginner workout plan for the first month, using a three-day split repeated twice each week. The focus is on learning proper technique, choosing manageable weights, and avoiding sets to failure.

Weekly Schedule

• Monday and Thursday: Chest and shoulders
• Tuesday and Friday: Biceps, triceps, forearms, and abs
• Wednesday and Saturday: Back, legs, traps, and calves
• Sunday: Rest

Repeat the same workouts for Weeks 2–4.

Workout Plan

Chest and Shoulders

• Flat bench press — 3 sets of 10–15 reps
• Low-incline dumbbell press — 2 sets of 10–12 reps
• Pec-deck fly — 2 sets of 10–15 reps
• Bent-arm dumbbell pullover — 2 sets of 10–12 reps
• Front military press — 3 sets of 10–12 reps
• Dumbbell side lateral raise — 2 sets of 10–12 reps
• Barbell upright row — 3 sets of 10–15 reps

Arms, Forearms, and Abs

• Barbell curl — 3 sets of 12 reps
• Alternating dumbbell curl — 2 sets of 12 reps per arm
• V-bar pushdown — 3 sets of 10–12 reps
• Two-arm barbell French press — 2 sets of 12 reps
• Barbell wrist curl — 3 sets of 15 reps
• Single-leg raises — 2 sets of 20 reps per leg
• Knee-high crunch — 2 sets of 12–15 reps

Back and Legs

• Lat pulldown — 3 sets of 10–12 reps
• Mid row — 2 sets of 10–12 reps
• Barbell shrug — 2 sets of 12 reps
• Squat — 3 sets of 12–15 reps
• Leg press — 12–15 reps per set; the number of sets is not clearly stated
• Lying leg curl — 2 sets of 12 reps
• Standing calf raise — 3 sets of 15–20 reps

Technique and Self-Care

• Warm up before training and finish with dead hangs for stretching, as recommended in the video.
• Use moderate weights that allow controlled repetitions. As a beginner, avoid taking sets to failure.
• Move smoothly and avoid jerking or using momentum. Focus on the muscle being trained.
• Use a comfortable range of motion and avoid forcing movements that strain your shoulders or joints.
• Breathe out while lifting or contracting against resistance.
• A temporary muscle “pump” during a workout is normal and may fade afterward.
• Normal muscle soreness is different from sharp or severe pain, particularly joint pain. Stop an exercise if pain is concerning and seek medical advice.
• Avoid excessive workouts. Aim to keep sessions to roughly 50 minutes to 1 hour and 10 minutes.
• The time of day matters less than training consistently, which can help keep meals and workouts regular.
• Pay attention to your physical, mental, and medical fitness.

Presenter and Source

Yatinder Singh presents First Month At Gym | Full Month Workout For Beginners.