Gym Planner

Day 1 - Glute bridge: 3 sets of 10, engage glutes and hamstrings - Squat: 3 sets of 10, engage quads and glutes - Step ups: 3 sets of 10 each side, engage glutes, quads and hamstrings - Seated row: 3 sets of 10, engage back muscles - Push ups: 3 sets of 10, engage chest, triceps and core - Bicep curl: 3 sets of 10, engage biceps Day 2 - Glute bridge: 3 sets of 10, engage glutes and hamstrings - Lunges: 3 sets of 10 each side, engage quads, glutes and hamstrings - Single arm shoulder press: 3 sets of 10 each side, engage shoulders and core - Lat pull down: 3 sets of 10, engage back muscles - Tricep dips: 3 sets of 10, engage triceps and core - Alternating bent over row: 3 sets of 10 each side, engage back muscles Advice: - As a beginner, focus on proper form, not on the number of repetitions or the weight. - Take a break of at least 1 minute between each set and exercise. - Make sure to warm up before and cool down after your workout. - Drink plenty of water, before, during and after your workout. - Listen to your body and take rest days when needed.