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Beginner’s Gym Training Guide | DOWE Dynamics

New to the Gym? Start Smart with Our Beginner’s Training Ebook

Beginner’s Gym Guide Ebook Cover by DOWE Dynamics
  • 🏋️‍♂️ How to Structure Your Workouts
    Learn the perfect training split for beginners — no guesswork.

  • 🍽️ Simple Nutrition Tips That Actually Work
    Eat for strength, fat loss, and muscle growth with zero fad diets.

  • 💪 Gym Confidence Tips
    How to master form, gym etiquette, and overcome self-doubt.

Beginner’s Gym Guide Ebook Cover by DOWE Dynamics

Get Your Free Beginner’s Gym Guide Now

Start your fitness journey the smart way.

Learn how to train safely, build muscle, and gain confidence inside the gym -

even if you’ve never stepped foot in one before.

Private, Results-Driven Training for Beginners Who Want to Succeed

Why Start with DOWE Dynamics?

Forward Lunges (Alternative)

Muscles Worked:
Primary: Quadriceps (front of thighs), Glutes (bum)

Secondary: Hamstrings (back of thighs), Calves, Core

Barbell Squats

Muscles Worked:

Primary: Quadriceps (front of thighs)

Secondary: Glutes (bum), Hamstrings (back of thighs), Core, Lower Back

Barbell Bench Press

Muscles Worked:

Primary: Chest (Pectorals)

Secondary: Shoulders (Anterior Deltoids), Triceps

Standing Barbell Shoulder Press

Muscles Worked:

Primary: Shoulders (Deltoids)

Secondary: Triceps, Upper Chest, Core

Barbell Upright Row

Muscles Worked:

Primary: Shoulders (Deltoids)

Secondary: Upper Traps, Biceps

Barbell Row

Muscles Worked:

Primary: Upper and Middle Back (Lats, Rhomboids, Traps)

Secondary: Biceps, Rear Shoulders, Core

Lat Pulldown

Muscles Worked:

Primary: Lats (Latissimus Dorsi)

Secondary: Biceps, Rear Shoulders, Upper Back

Standing Calf Raise

Muscles Worked:

Primary: Calves (Gastrocnemius and Soleus)

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