Are you ready to embark on a journey towards a healthier, stronger, and more confident you? If so, you've come to the right place. Our beginner's gym program is designed to help individuals, just like you, take their first steps into the world of fitness.

At DUAL Strength and Fitness, we understand that starting a new fitness routine can be both exciting and challenging. Whether you're completely new to the gym or returning after a break, our program is crafted to provide you with a solid foundation for your fitness goals.

What You Can Expect:

1. Structured Workouts: Our 5-day split workout plan focuses on different muscle groups each day, ensuring a balanced and effective training regimen.

2. Professional Guidance: While this program serves as an excellent starting point, we highly recommend considering the guidance of one of our certified trainers for a more personalized experience.

3. Progress Tracking: We encourage you to track your progress, whether it's your lifting weights, measurements, or simply how you feel. This will help you stay motivated and see the results of your hard work.

4. Safety First: Your safety is our priority. Proper form and technique are emphasized to prevent injuries and ensure you get the most out of each workout.

5. Nutrition Tips: Remember, a healthy diet goes hand in hand with your fitness journey. We recommend consulting with a nutritionist or dietitian to complement your workouts with the right nutrition plan.

Here’s your 5 day day program:

Day 1: Chest and Triceps

1. Bench Press - 3 sets of 8-10 reps

2. Incline Dumbbell Press - 3 sets of 8-10 reps

3. Chest Flyes - 3 sets of 10-12 reps

4. Tricep Dips - 3 sets of 8-10 reps

5. Tricep Pushdowns - 3 sets of 10-12 reps

Day 2: Back and Biceps

1. Deadlift - 3 sets of 5 reps (focus on proper form)

2. Pull-Ups or Lat Pulldowns - 3 sets of 8-10 reps

3. Barbell Rows - 3 sets of 8-10 reps

4. Dumbbell Bicep Curls - 3 sets of 10-12 reps

5. Hammer Curls - 3 sets of 10-12 reps

Day 3: Legs

1. Squats - 3 sets of 8-10 reps

2. Leg Press - 3 sets of 10-12 reps

3. Lunges - 3 sets of 10 steps per leg

4. Leg Curls - 3 sets of 10-12 reps

5. Calf Raises - 3 sets of 12-15 reps

Day 4: Shoulders

1. Military Press (or Dumbbell Shoulder Press) - 3 sets of 8-10 reps

2. Lateral Raises - 3 sets of 10-12 reps

3. Front Raises - 3 sets of 10-12 reps

4. Shrugs - 3 sets of 10-12 reps

5. Upright Rows - 3 sets of 10-12 reps

Day 5: Rest or Active Recovery

Take a day off to allow your muscles to recover. You can also engage in light activities like walking or yoga to promote recovery.

Remember to warm up before each workout and cool down afterward. Proper form is crucial to prevent injuries, so consider working with a trainer to ensure you're performing exercises correctly, especially as a beginner. Additionally, gradually increase the weights as you get stronger.

Make sure to stay hydrated, get adequate rest, and follow a balanced diet to support your fitness goals. Listen to your body, and if you experience any pain or discomfort, consult a fitness professional or healthcare provider. Good luck with your fitness journey!

If you're looking for additional guidance and personalised training advice, we recommend reaching out to a professional trainer. You can find more information and contact details on the DUAL Strength and Fitness website. They will be able to tailor a workout plan specifically to your needs and provide hands-on assistance in the gym.

Remember, having a certified trainer by your side can be incredibly beneficial, especially for beginners, as they can ensure you're using proper form and technique to maximise your progress while minimising the risk of injury. Don't hesitate to get in touch with them for expert support on your fitness journey.