Hi guys, this is Max Happer again for Howcast. What I'm going to do today is just give you a basic gym routine for a lot of you new guys and beginners that are coming to the gym that want something to do when you get in there.
This is what I would suggest, very important, you need to have a muscular component, a cardiovascular component, and a stretching component. The minute you come into the gym your job will be to warm your body up. Jump on a treadmill. Go for about 10 minutes, 15 minutes. Feel nice and warm. Jump off, and now it's time to work out.
We're going to pick up a few different exercises for our musculature. Let's say we start off with a barbell chest press for 12 reps. Our second exercise will be lateral raises for our delts, like this, for 12 reps. The third exercise is going to be pull-ups or lat pull downs, for our back, for 12 reps. Now we're going to go into some lunges or squats for our legs for 12 reps.
You would have effectively touched every single muscle in your body with just those four exercises. Now, the next one will be abs. We'll jump on the floor. Do a couple of crunches. Let's say we stop at 20 repetitions for you.
So, now you've done one round of everything that you need to do for your body. Now I want you to go through that same circuit four times and you'll be done with all the muscular work that you actually need.
Another component, as we talked about before, will be cardio. The cardio component I would have you do at least three to four days of 30 to 45 minutes of cardiovascular workout to make sure your heart is strong. You're also burning a lot of calories, and your cardiovascular system is in tip top shape.
Alright, guys, get out there, Follow that little circuit I just mentioned. Make sure you're getting your cardiovascular workouts. Also, before you leave make sure you stretch, it's very, very important.