Workouts

Workout plan

This is just a sample plan, and you can adjust it to fit your own fitness level, goals, and schedule for the gym and at home.
Gym Days (Focus on weight training)
Monday: Chest & Triceps:
Bench Press (3 sets of 8-12 reps) Incline Dumbbell Press (3 sets of 8-12 reps)
Decline Dumbbell Press (3 sets of 8-12 reps)
Cable Crossovers (3 sets of 10-15 reps)
Triceps Pushdowns (3 sets of 10-15 reps)
Overhead Triceps Extensions (3 sets of 10-15 reps) * **Cardio:** 20-30 minutes of moderate-intensity cardio (treadmill, elliptical, cycling) * **Wednesday:** * **Back & Biceps:** * Pull-ups or Lat Pulldowns (3 sets of as many reps as possible) * Seated Cable Rows (3 sets of 8-12 reps) * Bent-over Rows (3 sets of 8-12 reps) * Deadlifts (3 sets of 5-8 reps) * Barbell Curls (3 sets of 8-12 reps) * Hammer Curls (3 sets of 8-12 reps) * Concentration Curls (3 sets of 8-12 reps) * **Cardio:** 20-30 minutes of moderate-intensity cardio * **Friday:** * **Legs & Shoulders:** * Squats (3 sets of 8-12 reps) * Leg Press (3 sets of 8-12 reps) * Hamstring Curls (3 sets of 10-15 reps) * Calf Raises (3 sets of 15-20 reps) * Overhead Press (3 sets of 8-12 reps) * Lateral Raises (3 sets of 10-15 reps) * Front Raises (3 sets of 10-15 reps) * **Cardio:** 20-30 minutes of moderate-intensity cardio or HIIT (High-Intensity Interval Training) **Home Days (Bodyweight training and cardio)** * **Tuesday:** * **Full-Body Circuit:** * 3 rounds of: * Push-ups (as many reps as possible) * Squats (15 reps) * Lunges (10 reps per leg) * Plank (30 seconds) * Jumping Jacks (30 seconds) * Mountain Climbers (30 seconds) * **Cardio:** 30 minutes of brisk walking, jogging, or cycling * **Thursday:** * **Yoga or Pilates:** 30-45 minutes of practice * **Cardio:** 20 minutes of light cardio (walking, cycling) * **Saturday:** * **Active Recovery:** * Go for a hike, swim, play a sport, or simply enjoy a long walk. * **Sunday:** **Rest** **Important Considerations:** * **Warm-up:** Always warm up for 5-10 minutes before each workout with light cardio and dynamic stretches. * **Cool-down:** Cool down with 5-10 minutes of light cardio and static stretches. * **Proper Form:** Focus on maintaining proper form throughout all exercises. This will help prevent injuries and maximize results. * **Listen to Your Body:** Rest when you need it and don't push yourself too hard, especially when starting. * **Nutrition:** Combine this workout plan with a healthy and balanced diet for optimal results. * **Progressive Overload:** Gradually increase the weight, reps, or sets as you get stronger. * **Consistency:** The key to success is consistency. Stick to the plan as closely as possible, but don't be afraid to adjust it based on your individual needs and preferences. This is just a sample plan, and you can adjust it to fit your own fitness level, goals, and schedule. Remember to have fun and enjoy the process! **Disclaimer:** This information is for general knowledge and informational purposes only and does not constitute medical advice. Consult with a healthcare professional or certified personal trainer for personalized guidance.