This post is in the vein of the “Do This” directives proposed by Derek Sivers.

Steps:

  1. Find a convenient and affordable gym with a gym bench and dumbbell weights from 2kg to 10kg.
  2. Gain access or membership to the gym.
  3. Get your workout attire: t-shirt, shorts, socks and covered shoes (sneakers or cross-trainers or other shoes suitable for gym).
  4. Choose a fixed day and time of the week convenient to go to the gym. Call this the gym day.
  5. On gym day, go to gym and change to gym attire.
  6. Do your warm-up set. 1 set of between 2-10 repetitions using dumbells of the following 4 exercises:dumbbell bench press, dumbbell bent over-row, dumbbell shoulder press, dumbbell upright row. The weights of the dumbbell should be the smallest pair of dumbbells where you feel the slightest effort. If in doubt, start with 1kg or 2kg. The exercise should be done slowly with no jerking motion. Google and youtube for proper way to carry out exercise.
  7. Do your workout set. 1 set of between 2-5 repetitions using dumbbell of the same 4 exercises: dumbbell bench press, dumbbell bent over-row, dumbbell shoulder press, dumbbell upright row. The workout weight of dumbbell should be a comfortable weight where you feel some effort is needed but at the same time you can raise the dumbbells without jerking or with your arms wobbling. The workout weight of the dumbbells should be the same for each pair of the exercises. Dumbbell bench press and dumbbell bent over-row form one pair of exercises. Dumbbell should press and dumbbell upright row form another pair of exercises.
  8. At each session, try to increase your repetitions by 1 if you can. Do not force an extra repetition if you cannot.
  9. If your workout weight feels comfortable, you can increase the number of repetitions at the next workout. Once you can do your workout weight comfortably at 5 repetitions, you can increase the workout weight at the next gym session to the next set of heavier dumbbells.
  10. After your workout set, do your stretches gently.
  11. If you are injured during any part of the exercise, end the gym session. Restart the sessions when you have fully recovered and at a very light set of weights for both warming out and workout.
  12. If you feel a slight soreness during your exercise that feels like the onset before a muscle pull, you can gentle rub the affected muscles with your hand to increase the recovery rate. Stop that particular exercise immediately. You can do the next exercises if your body feels ok, if not you can stop the gym session.
  13. Continue the weekly gym session for one month to let your body get used to the training. After one month, you can increase the gym session to twice a week. Make sure to leave at least one to two days between the gym sessions so that your muscle can recover.
  14. If you are unable to the gym session on the gym day, you can do it any other day of the week.
  15. If you cannot to the gym session in a week or in two weeks, you can restart the gym session the earliest week you can. Start at a lighter set of weights compared to your last gym session as your muscles may have weakened since your last gym session due to the lack of maintenance.
  16. There will be a point where you hit a plateau where you cannot increase the repetitions or weights even further. Congratulations, you have reached the 80% of your genetic potential. If you wish to progress further, you can consult strength training coaches and books.
  17. You should see the results in about six months or earlier. It is ok to stop this program or go to maintenance mode (1 gym session once a week or once every 2 weeks) any time you want.
  18. Enjoy!
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