My Personal Gym Exercise Regime

I've gotten fitter! How about you?

Of course I don't qualify to be a gym instructor but I am here to share my personal gym regime to help beginners or those newbies who happened to come across my blog. For those who have not frequented the gym yet and currently having low self-esteem due to out-of-proportion body size, please (I beg you), put in effort and shower more love and care on your body. You will feel the difference along the transition to becoming fitter each and every day. And by the end of the day, all your hard work will be rewarded. You will walk with more confidence, you will get more smiles from unknown ladies in public (no joke), and most important of all, you will be healthier. You will wake up each and every morning feeling so good and fresh and ready for the day's challenges, mark my words.

And the best feeling is to get to shower every morning and see a different you on the mirror. Oh my, such good feeling...

Right now I am regretting the time wasted all these years when I actually failed to recognize the importance of doing workouts and exercises. I have been studying in college for a total of 5 years and above, and if only I have frequented the gym 5 years ago, I would have been a Superman right now. Haha. No way, my mission is not to be a body builder (I don't want to have bulky body), I just wanna be athletic. Slim and fit. There is this saying that I got from the net "Tired of Being Fat and Ugly? Just be Ugly Then!!!" 

Take your pick - Fat & Ugly or just Ugly alone?

Back then I used to think that I do not have the time to visit the gym. That was merely just an excuse. If you are thinking of the same excuse, shame on you then. A single gym session takes about 1 and a half hour of your time and how much time have you spent gaining weight surfing Facebook/chatting? Why don't you channel those unproductive time into activities that help you lose weight for a better you? Get out of your comfort zone, shift your paradigm into something beneficial for your body. Stop giving excuses like "I am not fat, I am just easily spotted" or something equivalent. Face it, if you are fat, then you are. It's up to you to do something about it. 

Alright, the purpose of me writing this is not about convincing readers to start exercising or visiting the gym (although it is good that you do), I am here to show you how I conduct my gym exercises in a week.

So each week I will visit the gym a minimum of 3 times. And please, I have seen a lot people doing wrong muscle training regime at the gym, please don't mess up all the training. Do not train multiple muscle groups in a single day. I have seen loads of beginners jumping at all the machines that they can lay their hands on in the gym in a single day. So they are practically doing chest, biceps, triceps, shoulder, and back muscles groups all at once. This is not right. The worse thing for you to do is not to understand your own exercises.   And please remember to leave a period of at least 72 hours before you train the same muscle group again. This is  for your body recovery process. "Too much, too soon" is not good as well.

Slow and steady. I am slowly shaping my abs. 

So I will divide my 3 visits to the gym in a week to focus on different groups of muscles.

• Day 1 - Chest
• Day 2 - Back and Biceps
• Day 3 - Shoulder and Triceps

Warming up and Cardio Exercise

Upon hitting the gym, I will always change into the proper attire and footwear, and start doing warm up and stretching. This is the part that has always been overlooked by certain people. By stretching, you prepare your muscles for exercise and thus, improve your flexibility. Right after my routine stretches, I will jump on the Exercise Bike and start cycling away as fast as I can. The important aspect of this cardio exercise is that you elevate your heart rate so that your body can start burning fats effectively. Some ladies tend to cycle slowly as if they are at the sea side enjoying the breeze and panoramic view - that's not going to help a lot, honestly.

Muscle Training

After around 20 minutes of cycling, it's time for the main event of my workout - muscle training. As I have mentioned earlier, I divided my muscle groups training according to the days. If you do not understand the terms used here, just run a Google Search as I am lazy enough to attach photos of all the training styles.

Day 1 - Chest Training

1. Incline Barbell Bench Press 12x 3sets
2. Flat Barbell Bench Press 12x 3sets
3. Decline Barbell Bench Press 12x 3sets
4. Butterfly 12x 3sets
5. Incline Dumbbell Fly 12x 3sets
6. Incline Dumbbell Bench Press 12x 3sets
7. Flat Dumbbell Fly 12x 3sets
8. Flat Dumbbell Bench Press 12x 3sets
9. Decline Dumbbell Fly 12x 3sets
10. Decline Dumbbell Bench Press 12x 3sets

Day 2 - Back Training

1. Lat Pulldown (Behind Neck) 12x 3sets
2. Lat Pulldown (Front) 12x 3sets
3. Seated Row 12x 3sets
4. Kneeling Right Arm Row 12x 3sets
5. Kneeling Left Arm Row 12x 3sets

Day 2 - Biceps Training

1. Alternated Biceps Curl 12x each arm 3sets
2. Hammer Curl 12x each arm 3sets
3. EZ-Bar Curls 12x 3sets
4. EZ-Bar Reverse Curls 12x 3sets
5. Machine Preacher Curls 12x 3sets

Day 3 - Shoulder Training

1. Barbell Shoulder Press (Behind Neck) 12x 3sets
2. Dumbbell Should Press 12x 3sets
3. Barbell Shoulder Press (Front) 12x 3sets
4. Dumbbell Hammer Front Raise 12x 3sets
5. Dumbbell Lateral Raise 12x 3sets
6. Dumbbell Front Raise 12x 3sets

Day 3 - Triceps Training

1. Standing Rope Pressdown 12x 3sets
2. Triceps Pushdown 12x 3sets
3. High Pulley Triceps Extension 12x 3sets
4. Two-Arm Dumbbell Triceps Extension 12x 3sets

Almost Done

Routinely, I always end my gym session with abs training and push-ups.

1. Raised Leg Crunch 20x 3sets
2. Decline Crunch 20x 3sets 
3. Lying Straight Leg Raise 20x 3sets
4. Hanging Leg Raise 20x 3sets
5. Push-Ups 12x 3sets

Conclusion

Sprint back home. I will always make sure I reach my house within 5minutes (Distance is 15 minutes walk).

There you go. Those are my gym training routine all these while. I hope you are able to get some idea on how to carry out your own exercise regime as well. As long as you understand your body, and the do's and don'ts of gym workouts, you are good to go. Good luck and all the very best!