My gym training is 2 days with the trainer and 1 day on my own. When it is with the trainer, it is 30 minutes each session and it is strenuous.. When I am on my own, I do 45 -60 minutes of workout…
Below is the different workouts I do…With the trainer, it is mix and match..
- 2 minutes warm up – cycling
- Squats – 12 X3 repeats with 10 kgs
- Assisted up – chin up – 12X3 repeats
- Leg press – 12X3 repeats with 110 kgs
- Low row combo – 12X3 repeats with 36.5/42kgs
- Chest press – 12X3 repeats with 42-45.5 kgs
- Barbell bench press – 12X3 repeats with 36 kgs
- Dumbbell bench press – 12X3 repeats with 12.5 kgs each
- Triceps Bench dips – 12X3 repeats
- Barbell curl – 12X3 repeats with 15 kgs
- Dead lift – 12X3 repeats – 20 kgs
- Floor exercises (with the trainer)
- Plank – 45 seconds X 3 repeats
- Crunch – 12X3 repeats
When I started the workout routine in September 2021, I was lazy to start with, slowing pushing myself to go there.. but as days, weeks, months passed by, I was motivated as I could see the results..
After 2+ years in the gym, it has become a habit and part of my morning routine and can’t start my day without going to the gym..
Always remember, the start is difficult!
What is important is not to lose hope all along the way and not to look too far ahead!