Here is a 2 Day Split training routine. Meaning your whole body split between 2 days, for either someone who only makes it to the gym twice a week, or for someone who would like to alternate upper body and lower body days. Some people have 3, or 4 day splits… There is no right and wrong, it is different for everyone and their goals.
Fitness routines will be different for EVERY individual. This is just a list of a few staple exercises to help you get going. You can play around with different amounts of sets and reps. But 2-3 sets x 10 reps each exercise is a great way to get the exercise into your head, and your body familiar.
Please message me if you have any questions, or would like a suggestion with your specific weight.
If you are not sure what the exercise looks like, simply google images it!
LOWER BODY
Do 2-3 sets and 10 reps of each exercise. Aim for heavier weights
Squats
Walking Lunges
Bulgarian Split Squat
Step ups (Option w/ shoulder press/frontal raise - light weights)
Hamstring Curl
Quad Extension
Glute Raise
UPPER BODY
Do 1-2 sets of each exercise, or 2 exercises from each muscle group. 10 reps each set.
BACK: Heavier weight
Lat Pull Down
Rows
Single Arm Bent Over Row
Reverse Flys
Cable Single Arm Row
CHEST: Mid weight
Dumbell Chest Press
Push ups
Incline Flys
Cable Flys
BICEPS: Lighter weight
Curls
Hammer Curls
TRICEPS: Lighter weight
Tricep extension
Dips
SHOULDERS: Lighter weight
Shoulder Press
Lateral Raise
Photo by: @Olgaswart