Sports & Fitness Pls suggest 3 day/week - 45 mins - beginner gym workout

Adding more weight every session, yikes!

 

Is it possible you just aren't eating enough?

 

I wish

 

This is only possible early on and quickly becomes a very slow process. I add weight maybe once every few months these days. And now I´m reducing weight because I went on a 5 week holiday to Australia and Bali, have put on 3 kg, lost muscle & top abs disappeared again. The gym needs to be consistent, 1 month off maybe set me back 3-6 months.

 

Today's session (2nd) was a bit more full body workout. This is what he made me do.

W/ up – 2-3 minutes bike level 10 - 3 min
Set 1: 2 x through.
- Walking Lunges: 8kg D’bell across the chest ( up and down the track, 11 steps each way )
- Frog Jumps + 5 push ups at 1 end ( up and down track )
- D’bell bent over row. 18kg, 12 reps

Set 2: 2 x through.
- Back fly’s (slight incline on a bench, chin just over the top) 4kg D’Bell, 10 reps
- Split lunge ( back foot on bench ) + press with 8kg D’bell. 6 reps per leg
- Decline flutter kicks – slow. Reps of 20 – 30.

Finish with 2 minutes bike lvl 16 hard.

He wants me to alternate between the last session and this one with-in a week.