In all honesty, when I started, I was so sick when I started that the bed pillows were heavy. You don't have to start full on at the gym. If you want to start at home, I'd recommend a pair of dumbells that you can add and subtract weight from and a small bench. Eventually, it would be essential that you join a public gym.
The body is basically broken down into upper body and lower body. However, there are muscle groups that are worked on similar workouts. For example:
In a pushing motion, you're working your triceps and chest. In a pulling motion you're working your back and biceps. With that being said, I combined these target exercise on the same day. Here's an example of what my weekly workout would look like.
Monday: Chest/triceps
Tuesday: Back/biceps
Wednesday: Off
Thursday: Shoulders/traps
Friday: Legs, abs, and forearms.
Now, lets get into what types of exercises I used to target each body part and how many times I completed the exercise.
At first I used 3x8. This meaning, 8 repetitions for 3 sets. So, you'd do the motion 8 times, rest for a minute or two and repeat 2 more times. Here's the exercises I completed .
Monday: Decline bench, incline bench, cable cross overs, skull crushers, and dips.
Tuesday: Pull ups, lat row, seated row, dumbell row, barbell curls, dumbell curls.
Wednesday: Rest
Thursday: Dumbell press, front dumbell raise, side dumbell raise, shrugs.
Friday: Squats, lunges, calve raise, dumbell wrist curls, crunches, leg raises, and side bends with weight.
Now, rather than giving a worded response on what these exercises are and how to perform them...I'm going to say, youtube them. There you can get a detailed explanation and visual on how to perform the exercise with correct form!
Also, this is just a sample routine. There a loads of other exercises that target the same muscle groups. Therefor, they are interchangeable to create a workout that you enjoy!
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