For the beginners, it is important to focus on developing strong Foundation. Here’s are the 7 day gym workout plan that targets different muscles and plan day for your rest:
Day 1: Chest and Triceps
- Barbell Bench Press: 3 sets of 10 reps
- Dumbbell Flyes: 3 sets of 10 reps
- Tricep Dips: 3 sets of 10 reps
- Tricep Pushdowns: 3 sets of 10 reps
- Push-ups: 2 sets to failure
Day 2: Back and Biceps
- Lat Pulldowns: 3 sets of 10 reps
- Seated Cable Rows: 3 sets of 10 reps
- Dumbbell Bicep Curls: 3 sets of 10 reps
- Hammer Curls: 3 sets of 10 reps
- Reverse Grip Pulldowns: 2 sets of 10 reps
Day 3: Legs
- Squats: 3 sets of 10 reps
- Lunges: 3 sets of 10 reps per leg
- Leg Press: 3 sets of 10 reps
- Leg Extensions: 3 sets of 10 reps
- Hamstring Curls: 3 sets of 10 reps
Day 4: Shoulders and Abs
- Overhead Press: 3 sets of 10 reps
- Dumbbell Lateral Raises: 3 sets of 10 reps
- Front Raises: 3 sets of 10 reps
- Plank: 3 sets, hold for 30 seconds each
- Bicycle Crunches: 3 sets of 15 reps per side
Day 5: Cardio and Core
- 30 minutes of moderate-intensity cardio (such as running, cycling, or using the elliptical machine)
- Core exercises: Perform exercises like Russian twists, leg raises, and mountain climbers for 3 sets of 15 reps each.
Day 6: Rest and Recovery
Day 7: Full Body Strength
- Barbell Squats: 3 sets of 10 reps
- Barbell Bench Press: 3 sets of 10 reps
- Bent-Over Rows: 3 sets of 10 reps
- Overhead Press: 3 sets of 10 reps
- Deadlifts: 3 sets of 10 reps
Remember: To have a warm up before doing the workout and have a cool down after the plan gym workout. Allways focus on proper form and should gradually increase weights and intensity as you progress.