⚠️ Disclaimer - This is only for those who have never been to gym ever

Since you're an absolute beginner, you've never engaged in any activity that puts stress on your body. Thus, it's crucial to inform your body that a new experience awaits and that it needs to prepare accordingly. For which you will need to do these full body workouts for the first week,

1. 5 to 10 minutes of jumping.
2. Do some basic stretching for -
   • Toe touching
   • Side bends
   • Chest stretch
   • Trice stretch
   • Shoulder Stretch
3. 3 sets of push ups (if you can’t even get single rep than go for baby push ups).
4. 3 sets of pull ups (if you can’t even do one rep than just hang yourself for as long as you can).

This was just a warm up now you can begin with your workout.

• Do 20 reps for each set
• Do not try to lift heavy, you just need your body to get used too it.

1. 3 sets of chest press machine
2. 3 sets of lat pull downs
3. 3 sets of bicep curls (dumbells)
4. 3 sets of front shoulder raises
5. 3 sets of squats

And that is it now go home, rest and do it again for 5 to 6 days for first week.