Skinny Fat Workout Routine for Gym Beginners | 3 Day Workout Plan

3 Day Workout Routine for Gym Beginners and Skinny Fat people. This Full body workout is for both men and women, mainly aimed at new gym beginners looking to get in shape but can just as easily be applied to those that are a little more advanced in their training.

I include many compound exercises because they are great for building muscle and changing your body composition by burning more calories than just isolation exercises.

The 3 Day Full body Training Routine is listed below:
Deadlift: 3x 6-8
Shoulder press: 3x 8-10
Bench press: 3x 6-8
Walking lunges: 3 lengths
Barbell/t-bar row: 3x 6-8
Legs & Abs HIIT circuit: 2 rounds
Bicep curl: 2×10
Tricep pushdown: 2×10

This 3 day gym split to be spread out over the week, not consecutive days. Try leave at least one day between each gym day for your body to rest.

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Other Channels I watch occasionally are christian guzman, chris jones of pumpchasers, merijn from student aesthetics, my boy mike diamonds, also rob lipsett and some of the other alphalete crew like shawley and russ swole! It all depends on my mood and how much cardio i have to do πŸ˜› ohh and my fave thing to watch at the moment is the joe budden podcast!! it is JOKES!!

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My cutting season episodes are about showing how average people can get in shape and get lean by following a structured workout and clean diet.

Your friendly neighbourhood uk black fitness vlogger :). The channel is now called Chillin With TJ (Chilling With tj) but it was previously called Pure Muscle Gains (PMG), I am a UK Fitness vlogger showing my life & Fitness journey. I have meal prep videos, gym instructional video and of course many fitness vlogging videos for you to watch and even normal Day in the life and travel videos.
Me encanta el gimnasio!

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Always consult your physician before beginning any exercise or weight-loss program.

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19 Responses

  1. This is Part 4 now of my Skinny Fat Series. Be sure to check the other parts of more help.
    If you enjoyed be sure to let me know β˜ΊπŸ‘πŸ½
    Part 1:
    Part 2:
    Part 3:

  2. It's obvious why you got flagged. You are promoting people to get out of their chairs and get fit. That means watching less YouTube. It goes against their business model. πŸ˜‰

    But seriously, good video. πŸ‘ #FAJITA-GAINZ

  3. Thanks TJ. I want more information concerning skinny fat. This describes me but I have not made the change yet. The fat in my belly area keeps increasing. I think many can benefit from your knowledge. Does being skinny fat mean you are unhealthy. Question…was your transformation due to becoming healthier or the aesthetics? You are very good at what you do & communicating it!

  4. Lazergreen X says:

    #FajitaGains !!!! Helpfull video , I already have a routine I adapted from people in the gym.I go to but It wouldn't hurt to try yours … I usually do exercises that focus on a larger muscle are and the I do the ones for smaller ones , for ex shoulders … but I'll try to combine them all (ex chest , shoulder , chest again …)

  5. Can you do a video breaking down how you work out your macros and foot you eat, why and how much

  6. Soul Teck says:

    Great vid once again! Just as I start hitting the gym hard and been following you I end up with a hernia πŸ™ been out of hospital now for 2 days and they tell me that I would be around 4-6 months before you can hit the gym….. When it rains is pours

  7. Good and helpful videoπŸ‘ŒπŸ‘

  8. T smooth says:

    ngl this gym music gave me a headache JD can catch this L.Your other gym plays good tunes

  9. Chris 1985 says:

    What kind of gym shuts at 8pm, part-timers. Anyway, the video was decent, will no doubt help out a lot of newbies. I know fully well when you were in Asda showing newbies how to eat healthy that you didnt have a multipack of iced gems or some form of treats under the bag of mixed salad! πŸ˜‰πŸ˜‚

  10. ps this was my first time at a JD Gym, next next video is a vlog where i review the gym (birmingham branch) β˜ΊπŸ‘πŸ½

  11. Kadeem Brown says:

    What gym in brum is that?

  12. Can you do a video for a 20 plus stone man trying to get in to the gym πŸ˜πŸ‹οΈ and what I should be doing

  13. How my guy did two vids eating shit and still be looking like a beast is muadπŸ˜‚

  14. Ian Musa says:

    yooo that girl has made some great progress since the earlier videos

  15. Ian Musa says:

    what camera you using my good sir?

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