After going to college, I found a community at the Rec Center on campus. The majority of my friends, I either met at the gym or go to the gym with them. I wanted to use this community as a way to reach those who aren't sure if they can join it. At the beginning of my freshman year, I honestly feared the weight room because I didn't feel I belonged in there. I now feel comfortable to workout and continuing to build and grow in the weight room because I was able to get over that fear. Most times, in order to do this, you just need a starting ground. I found a routine that has worked for me that I occasionally change up and continue to alter to my needs and wants. I wanted to provide my basic routine as a foreground for others to build off of when they first overcome their fear of the weight room. I do a basic 3-day cycle with 1-2 rest days a week. I will do leg day, push day, pull day, repeat, and take rest days when I feel are necessary within that weekly cycle.
Leg Day Routine: (quads, calfs, glutes, hamstrings)
Barbell squat
Barbell hip thrust
Leg extension machine
Inner thigh machine
Lateral leg press
Seated calf extensions
Push Day Routine: (triceps, shoulders, chest)
Tricep machine
Cable bar/rope push down
Cable single arm push down
Dumbbell shoulder press
Lateral raises
Lateral bench press machine or chest press machine
Pull Day Routine: (back, biceps, neck)
Cable wide grip bar pull down
Cable narrow grip row
Single arm lat pull down
EZ bar drag curl
EZ bar bicep curl
Dumbbell shoulder shrugs
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