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Beginner’s Gym Training Guide | 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.
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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