Start your gym journey with my free fitness program.

You can perform this program 3 to 4 times a week at the gym, and the time you dedicate to it is flexible, depending on your commitment and your intention to engage with it. This program prepares you to continue beyond the first month if you choose. The step you take can be significant, not only for your muscles but also for your mindset, confidence, health, and overall fitness.

Success! If you use the program, let me know if it works for you, and adjustments can always be made. Feel free to send me a DM or reach out my email address at info.fitwithjim@winnersmindset.be.

Month 1-2:

Squats: No weight is also fine – 3 sets of 10 repetitions (Leg exercise)

  1. Place a small elevation under your heels, look straight ahead, and cross your hands in front of your face.
  2. Now, bend your knees until you are approximately at a 90-degree angle and return to an upright position.
  3. Repeat this exercise 3 times, each with 10 repetitions.

Bench Press (machine or dumbbells): 2 sets of 10-12 repetitions (Chest exercise)

  1. If using dumbbells, choose a weight you can handle for at least 10 reps.
  2. Lie on a bench and bring the dumbbells above your chest and shoulder-width apart with extended arms.
  3. Palms facing away from you.
  4. Bring your shoulders slightly forward and lower the dumbbells to chest height, then push back up.
  5. Repeat this exercise 8 to 10 times and do 2 to 3 sets.

Lat Pulldown: 3 sets of 10-12 repetitions (Back exercise)

  1. Sit on the machine where you pull the weight down with a bar.
  2. Set a weight that you can certainly repeat 10 times.
  3. Ensure your back is straight and grip the bar (the bar is slightly curved on the outside).
  4. Now, pull the bar down to your chin, lean slightly backward, and return.
  5. Repeat this exercise 2 to 3 times, each with 10 repetitions.

Shoulder Press: 2 sets of 10-12 repetitions (Shoulder exercise)

  1. Take two dumbbells with which you can do 10 repetitions.
  2. Sit on a bench set in a sitting position.
  3. The backrest should be slightly inclined, not straight.
  4. Bring the dumbbells to shoulder height and slightly inward with your shoulders.
  5. Now, push the dumbbells upward and lower them back to the starting position.
  6. Repeat this exercise 2 to 3 times, each with 10 repetitions.

Planks: 2 sets of 30 seconds for abdominal muscles

  1. Lie down on the floor or a fitness mat with your belly facing down.
  2. Support yourself on your elbows and place your hands together.
  3. Support on your toes.
  4. Engage your core, lifting your buttocks slightly higher than your back.
  5. Hold this position for approximately 30 seconds and repeat 2 to 3 times.

Triceps Pulldowns: 2 sets of 10 to 12 repetitions (Triceps exercise)

  1. The pulley is a machine where you can adjust the height using a sliding system.
  2. Set it to the highest position with a weight that allows you to complete 10 repetitions.
  3. Take a small straight bar, stand directly in front of it, and place your hands on the bar.
  4. Push the bar downward, keeping your arms close to your body; only your forearms move up and down. This targets your triceps.
  5. Repeat this exercise 2 to 3 times, each with 10 repetitions.

Biceps Curl: 2 sets of 10 to 12 repetitions (Biceps exercise)

  1. Sit on a bench.
  2. Take two dumbbells with which you can comfortably do at least 10 repetitions.
  3. Sit up straight with the dumbbells by your sides.
  4. Start moving the dumbbells by bending your forearms.
  5. Simultaneously rotate your hand so that your palm faces inward.
  6. Lift until you reach the top of your upper arm.
  7. Repeat this exercise 2 to 3 times, each with 10 repetitions.

Month 3-4: After the first 2 months, continue with the same exercises but increase the weight.

Maintain this program for 6 months and, after your strength exercises, engage in 10 to 20 minutes of walking on the treadmill. –

Important

–Take sufficient rest between sets (60-90 seconds).

–Listen to your body and avoid overloading.

–If you find the program too challenging, reduce it to one set for each exercise.

–Progress gradually; do not stress your body.

–Maintain a consistent rhythm of three times per week.

–Only the persistent succeed.

With pleasure, I’m here to assist you, and I hope this program contributes to your future fitness.