Here’s How To Avoid Being The ‘New Year’s Resolution Gym Guy’ Who Quits Before February

by 3 years ago

Here’s how you can avoid becoming another statistic. You know the type and have possibly even been one of them over the years. The guy that joins the gym in January all full of piss and vinegar telling everyone that will listen that this is the year he sticks with it…and is gone before the snow on the ground melts.

If you’re the type of person that has been away from the gym for a while (and the handful of cameos since last year don’t count), then you need to start off slow and either gradually increase the intensity or stay at a pace that you can handle and are willing to commit to.

You know yourself better than anyone; if your schedule only allows a limited amount of time to get to the gym, then don’t plan out a two-hour routine that spans across five days of the week. You’ll end up skipping days and then blow it off entirely in the first month.

Here are two weekly workout routines that are easy enough to stick with and while they won’t make you a pro bodybuilder, you’ll have the opportunity to work the entire body, get back into shape and avoid the ‘not enough time’ excuse.

THREE-DAY ROUTINE

DAY 1

CHEST/TRICEPS/ABS/CARDIO

*Flat Bench Press – 3 sets

*Incline Bench Press – 3 sets

*Decline Bench Press – 3 sets

*Pec Dec – 3 sets

*Triceps Pushdowns – 3 sets

*Dips – 3 sets

*One-armed French Press – 3 sets

*Skull Crushers – 3 sets

*Hanging Leg Raises – 4 sets

*Treadmill – 20 minutes

 

DAY 2

BACK/SHOULDERS/ABS/CARDIO

*Bent Over Barbell Rows – 3 sets

*Seated Cable Rows – 3 sets

*One-arm Dumbbell Rows – 3 sets

*Lat Pull Downs – 3 sets

*Rear Delts – 3 sets

*Seated Behind-the-Neck Barbell Press – 3 sets

*Standing Dumbbell Lateral Raises – 3 sets

*Dumbbell Shrugs – 3 sets

*Crunches – 4 sets

*Elliptical – 20 minutes

 

DAY 3 

LEGS/BICEPS/CALVES/FOREARMS

*Squats – 4 sets

*Leg Press- 4 sets

*Leg Extensions – 4 sets

*Seated Leg Curls – 4 sets

*Standing Barbell Curls – 3 sets

*Seated Alternate Dumbbell Curls – 3 sets

*Concentration Curls – 3 sets

*High Cable Curls – 3 sets

*Standing Calf Raises – 4 sets

*Wrist Curls – 4 sets

 


TAGSExerciseFitnessNew Years ResolutionWorking out