Simple Gym Routine I
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This is a simple 5-day weightlifting gym routine. It focuses on separating pull, push, front legs, back legs, and extra exercises. Depending on the level, there may be 3 or 4 sets, with rests no longer than 2 minutes between sets, and no more than 4 minutes between exercises. Don’t forget the initial warm-up and to stay hydrated.
Day 1: Pull
Bent Rows
Straight back, knees slightly bent, never straight, maintain symmetry.
Lat Pull-Downs
Back posture, mental focus on the latissimus dorsi (lats), use the same width of the bar.
Seated Rows
You can lean forward slightly, trying not to use momentum but rather force. Pull the elbows back as far as possible, keeping them close to the torso and not outwards.
Upright Rows
Separated hands variation, maximum emphasis on trapezius, more stability, watch for symmetry.
Dumbell Shrugs
Pay close attention to posture, always slightly bend the knees, do it slowly.
Preacher Curls
Mental focus on the biceps, acceptable weight, there is a high risk of injury if the weight is exceeded.
Hammer Curls
Focus on not using swinging momentum.
Curls
The main idea is to isolate the muscle well and extend it a little further than usual.
Day 2: Legs
Lunges
The torso should always stay straight, hips facing forward, and try not to rest the knee that goes down on the floor.
Angled Leg Press
The machine is quite intuitive, be careful not to underestimate the weight, failure can be very injurious.
Squats
In this one, as usual, keep your back straight, you can lower until the thigh is parallel to the floor or break that limit and do a deep squat. The weight can be with dumbbells, barbell, plates, another person, the important thing is to maintain the posture.
Leg Extension
Be very careful with the weight, the focus is on the quadriceps, maintain posture, avoid momentum, if possible, hold for 1 or 2 seconds at the top of each repetition.
Day 3: Push
Bench Press
It's allowed to arch the back slightly, for safety it's good to have a spotter, lower until the bar touches the chest. Hands are placed at a considered wide distance, although there are variations with hands at shoulder width.
Incline Dumbbell Flys
One of my favorites, elbows are slightly flexed and fixed, the idea is to open the chest with the execution of the exercise, and touch the dumbbells at the end of the execution.
Barbell Pullovers
Depending on strength and weight, it's ideal for elbows to extend, abdomen is engaged, if possible, get support for leg grip or do counterweight with legs extended and tense. The bar should reach ear height. On the way back, it should reach the legs.
Seated Front Presses
Keep back straight and firm, start with appropriate weight. If possible, aim to touch the bar to the upper chest. Elbow extension should be maximal.
Barbell Front Raises
Elbows are slightly flexed and posture of the arms is locked there, momentum is avoided. There's a variation where arms are raised to vertical (next to ears), but weight should be taken care of.
Bent-Over Lateral Raises
Same premise of flexed elbows as well as knees, straight back, aim as high as possible, don't let arms drop.
Seated Dumbell Triceps Extensions
Priority is that both arms are aligned next to the ears and vertical, avoid bringing elbows outward. Execution should be clean and complete.
Push-Downs
Knees are slightly bent, back straight, ideally the movement should only involve forearms, if done with rope, hands should separate when lowering, no swinging.
Day 4: Legs
Deadlift
The back should always be straight, it's the top priority, knees slightly bent, feet shoulder-width apart.
Lying Leg Curl
It's a machine exercise, so it provides proper support and grip, just be careful not to exaggerate the weight.
Alternating Leg Curl
Avoid leaning to the sides, maintain a rigid posture, focus only on the leg performing the exercise.
Calf Raise
This can be done with a machine, barbell, or dumbbells, if possible on a step to lower the heel properly, stay firm and balanced.
Seated Calf Raise
The machine is quite intuitive, this works the outer part, so it's important not to skip it.
Day 5: Pull
Hammer Bicep Curl
Maintain symmetry in both arms, avoid leaning to the sides, use appropriate weight for correct execution of the exercise.
Pronated Forearm Curl
The focus is on not rushing the exercise and covering the widest range of motion possible.
Supinated Forearm Curl
Same considerations as the previous one.
Triceps Extension in Supination
Keep knees slightly bent, avoid exaggerating the weight, keep back straight, only forearms should move, trying to keep the elbow static to avoid momentum.
Chin Ups
Hands shoulder-width apart, engage back muscles, aim to touch the chest to the bar while pulling up.
Pullover with Cable
Torso should always face forward, for better traction, one foot can be placed forward, arms should not bend with the movement, keep them rigid.
Lumbar Extensions
Avoid exaggerating the upward movement.
Abdominals
Many, of many types, all that you can and are able to do.