This topic covers first month plan of gym workout for beginners to loose weight and workout plans to build muscle. This is highly efficient workout plan for beginners and if done properly then great results can be achieved.

Exercise to perform in gym:

You have to perform these exercises in order as mentioned.

First week

  1. Running/cycling 2 minutes for skinny guys. 5 minutes for obese guys.
  2. Push-ups: First set 10 reps, Second set 8 reps, Third set 8 reps. Rest between the sets is of 2 minute.
  3. Squats : First set 10 reps, Second set 8 reps, Third set 8 reps. Rest between the sets is of 1 minute.
  4. Dumbbell biceps curl: First set 10 reps, Second set 8 reps, Third set 8 reps. Rest between the sets is of 1 minute.
  5. Bench press with empty rod (both man and women): First set 10 reps, Second set 8 reps, Third set 8 reps. Rest between the
    sets is of 2 minute.
  6. Seated cable row: (Empty weight) First set 10 reps, Second set 8 reps, Third set 8 reps. Rest between the sets is of 1 minute.
  7. Wide-grip lat pull down: (Empty weight) First set 10 reps, Second set 8 reps, Third set 8 reps. Rest between the sets is  of 1 minute.

Second week

Gym time period 40-60 minutes. Rest between Each set Maximum 60 Seconds. Weights (2.5 kg women, 5 kg men)

  1. Running/cycling 2 minutes for skinny guys. 10 minutes for obese guys.
  2. Push-ups: First set 10 reps, Second set 8 reps, Third set 8 reps.
  3. Squats : [Only overweight guys] First set 15 reps, Second set 10 reps, Third set 10 reps.
  4.  Bench Press: First set 10 reps, Second set 8 reps, Third set 8 reps.
  5. Dumbbell Shoulder press:(women: Lightest weight available in gym, men 2 kg max) First set 8 reps, Second set 6 reps, Third  set 4 reps.
  6. Seated cable row: (2 kg women, 3-5 kg men) First set 10 reps, Second set 8 reps, Third set 8 reps.
  7. Forearm Plank: [Only Overweight guys] First set 12 seconds, Second set 10 seconds, Third set 10 seconds, Fourth set 10  seconds,Fifth set 10 seconds. Rest between sets 15 seconds.
  8.  Crunches:[Only Overweight guys] First set 10 reps, Second set 8 reps, Third set 8 reps. 20 second rest between sets.

Third week
Gym time period 40-60 minutes. Rest between Each set Maximum 60 Seconds. Weights (2.5 kg women, 5 kg men)

  1. Running/cycling 2 minutes for skinny guys. 10 minutes for obese guys.
  2. Push-ups: First set 10 reps, Second set 8 reps, Third set 8 reps.
  3. Squats : [Only overweight guys] First set 15 reps, Second set 15 reps, Third set 15 reps.
  4. Crunches:[Only Overweight guys] First set 15 reps, Second set 12 reps, Third set 12 reps. 20 second rest between sets.
  5. Forearm Plank: [Only Overweight guys] First set 20 seconds, Second set 20 seconds, Third set 15 seconds, Fourth set 15  seconds,Fifth set 15 seconds. Rest between sets 15 seconds.
  6. Side plank: [Only Overweight guys] First set 20 seconds, Second set 20 seconds, Third set 15 seconds, Fourth set 15  seconds,Fifth set 15 seconds. Rest between sets 15 seconds.
  7. Dumbbell biceps curl: First set 10 reps, Second set 8 reps, Third set 8 reps.
  8. Bench Press Inclined: [Only under-weight guys][10 kg] First set 10 reps, Second set 8 reps, Third set 8 reps.
  9. Dumbbell press Inclined: [Only under-weight guys][5 kg] First set 10 reps, Second set 8 reps, Third set 8 reps.
  10. Biceps Curl rod: [Only under-weight guys][5 kg] First set 10 reps, Second set 8 reps, Third set 8 reps.

Fourth week

  1. Gym time period 40-60 minutes. Rest between Each set Maximum 60 Seconds. Weights (3-5 kg women, 5-10 kg men).
  2. Push-ups: First set 10 reps, Second set 8 reps, Third set 8 reps.
  3. Dumbell biceps curl: First set 10 reps, Second set 8 reps, Third set 8 reps.
  4.  Biceps Curl rod:First set 10 reps, Second set 8 reps, Third set 8 reps.
  5. Forearm Plank: [Only Overweight guys] First set 12 seconds, Second set 10 seconds, Third set 10 seconds, Fourth set 10  seconds,Fifth set 10 seconds. Rest between sets 15 seconds.
  6. Side plank: [Only Overweight guys] First set 20 seconds, Second set 20 seconds, Third set 15 seconds, Fourth set 15 seconds,Fifth set 15 seconds. Rest between sets 15 seconds.
  7.  Crunches:[Only Overweight guys] First set 15 reps, Second set 12 reps, Third set 12 reps. 20 second rest between sets.
  8.  Bench Press declined: [Only under-weight guys][10kg] First set 10 reps, Second set 8 reps, Third set 8 reps.
  9.  Dumbell press declined: [Only under-weight guys][5kg] First set 10 reps, Second set 8 reps, Third set 8 reps.
  10. .Biceps Curl rod: [Only under-weight guys][5kg] First set 10 reps, Second set 8 reps, Third set 8 reps.

Follow this schedule for One month of Starting. As you are new to workout so your body will respond to exercises fast.
If you are underweight then it will help you gain 2-3 kg and if overweight then it will shed about 2 kg from your body.

Also check these links below

If you are underweight and want to increase  weight then click here.
If you are overweight and want to loose weight then click here.