Gym Workout Plan

I don’t smoke, don’t drink much, and go to the gym five times a week. I live a healthy lifestyle and feel great. I can run a marathon, you know. – Sarah Michelle Gellar

Working out in the gym allows you to work on the entire body. It’s a great way to get in shape and stay fit. However, if you do not have a proper workout plan for the gym, you could end up going from machine to machine without any results or worse, end up overworking some of your muscles. You need to take into consideration several factors before chalking out a workout plan. These include your gender, age, physique, lifestyle, problem areas in the body, etc.

Set a Goal

It is important to set an achievable fitness goal and work towards it. For this you need to consider a few factors. If you are a beginner then you need to go a bit easy and stick to 45 minutes to 1 hour workout a day, while exercising 5 days in a week and resting on the weekends. If you are aiming for weight loss, then participate in a 1 to 1, and half workout 6 days a week. When on weight loss, cardio should be given more attention than weight training. However, if you wish to gain muscles then you need focus more on weight training and less on cardio.

For women who want to lose a bit of weight and tone their body, a gym workout program which focuses equally on cardio and weight training should be followed. So, set-up a goal and a time frame in which you will achieve it, and workout in the gym accordingly.

Weekly Gym Workout Plan

Here is a basic gym workout weekly schedule which you can follow. Feel free to modify it according to your goal.

Monday (Chest & Abs)

Warm-up with 10 minutes jogging.

workout
Chest Flies
2 sets, 10 reps
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Dumbbell Press
2 sets,10 reps
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Cable Cross-overs
3 sets, 10 reps
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Ab Crunches
2 sets, 20 reps
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Leg Raises
2 sets, 20 reps

Cool-off with 10 minutes stretching.

 

Tuesday (Back)

Warm-up with 10 minutes jogging.

workout
Lateral Pull-downs
3 sets, 12 reps
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One-arm Dumbbell Rows
2 sets, 10 reps
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Seated Rows
3 sets, 10 reps
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Barbell Shrugs
2 sets, 10 reps
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Good Mornings
2 sets, 10 reps

Cool-off with 10 minutes stretching.

 

Wednesday (Cardio)
workout
Treadmill
20 mins
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Cross-trainer
20 mins
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Cycle (optional)
20 mins

After 40 minutes of cardio workout, follow 20 mins of stretching.

 

Thursday (Legs)

Warm-up with 10 minutes jogging.

workout
Lunges
2 sets, 15 reps
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Squats
3 sets, 12 reps
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Dead Lifts
3 sets, 10 reps
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Calf Raises
3 sets, 15 reps
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Leg Press
3 sets, 15 reps

Cool-off with 10 minutes stretching.

 

Friday (Arms)

Warm-up with 10 minutes jogging.

workout
Bicep Curls
2 sets, 12 reps
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Push-downs
2 sets, 12 reps
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Triceps Extensions
3 sets, 10 reps
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Push-ups
2 sets, 10 reps
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One-arm Preacher Curl
2 sets, 10 reps

Cool-off with 10 minutes stretching.

 

Saturday (Cardio)

On Saturday you can follow the cardio routine same as Wednesday. However, many people get bored of the gym and tend to quit midway. So, on Saturday consider going for swimming, yoga, cycling, jogging, or any other type of workout outside the gym for an hour. This will keep your workout routine fun, and prevent boredom. On Sundays take a break from the gym and take the necessary rest.

 

Stretching Exercises
workout
Shoulder Stretch
workout
Triceps Stretch
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Back Stretch
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Cobra Stretch
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Side Stretch
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Hip and Back Stretch
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Quadriceps Stretch
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Seated Hamstring Stretch

 

Diet and Rest

It is also important that you follow a healthy diet, to achieve your fitness goal. Make sure you have protein shakes pre or post-workout. They will not only help you lose weight further, but will also provide the necessary energy, and help gain muscle mass. Also, eat lean meats, eggs, fish, green leafy vegetables, fruits, nuts and dried fruits. Eating fruits and veggies will provide fiber, which will cleanse your system and help you lose weight faster. Avoid sugary and fatty food.

Get your 8 hours of sleep, and take a day off in the week to let the body get the required rest. Sleeping will help to repair the muscles and reduce the soreness, so make sure you get adequate sleep every night. Also, during the night when you sleep the growth hormones are released in the highest concentration, and they help to increase your muscle mass.

Gym Dos and Don’ts

» Always warm up before your workout, and follow cool-off exercises after the workout.

» Carry a water-bottle and a hand towel with you when going to the gym.

» Follow the right posture and technique while working out, to prevent any injuries.

» Avoid overworking. This can cause unnecessary fatigue and demotivate you.

» Do not add too many weights in your excitement to lose weight quickly.

» Follow the above plan under the guidance of your gym instructor.

» As a beginner start with 2 sets of 10 reps each for an exercise and slowly increase the intensity.




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