hey guys our today topic for the beginners having their having their first day in gym 


in the first everything is new in the gym


we should start with the mix exercises with simple sets .

first a beginner has to focus on the movement of muscles and correct form of your sets 

you have to control your process of breathing the time of inhaling and exhaling the oxygen

and we have to keep in mind that in first 10 days we are going to suffer with cramps 

exercise schedule for first 10 days are as follows:

1)   FLAT BENCH PRESS

       full light weight 

       3 set    10-12 reps

2)   INCLINE DUMBEL PRESS

      same weight

       2 sets 10 -12 reps

3)   BARBEL ROD - BICEPS 

       light weight   

       3 sets 10 reps 

4)    CABLE ROW - TRICEPS 

        3 sets of light weight 

5)     WIDE GRIP BACK EXTENSION 

   light weight 

   3sets 10 reps

THIS the schedule for 10 days for a beginner 

 hope you follow this