Gym Workouts (Strength Training – Compound Exercises)

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Beginner Workout (Gym)

Goal: Build endurance and motor coordination with fundamental exercises.

  1. Back Squat (barbell) – 3×12
  2. Flat Bench Press (dumbbells) – 3×10
  3. Deadlift (barbell) – 3×12
  4. Seated Row (machine) – 3×10
  5. Overhead Press (dumbbells) – 3×12
  6. Crunches – 3×15

Intermediate Workout (Gym)

Goal: Increase weight and intensify muscle stimulation.

  1. Back Squat (barbell) – 4×10
  2. Flat Bench Press (barbell) – 4×8
  3. Deadlift – 4×10
  4. Bent-over Row (barbell) – 4×8
  5. Overhead Press (barbell) – 4×10
  6. Side Crunches – 3×15 (each side)

Advanced Workout (Gym)

Goal: Maximize intensity with compound exercises and higher loads.

  1. Front Squat (barbell) – 4×8
  2. Incline Bench Press (dumbbells) – 4×8
  3. Sumo Deadlift – 4×8
  4. Pull-ups – 4×6-8
  5. Military Press (barbell) – 4×8
  6. Cable Crunches – 3×12

Additional Notes:

  • Rest time between sets should be 30 to 60 seconds for all workouts.
  • Weights should match the prescribed repetitions, ensuring the exercise is challenging to increase calorie burn.
  • Adjust intensity according to your fitness level and condition.
  • Combine workouts with a balanced diet for optimal results!

💪 Transforme seu corpo com disciplina e consistência!

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