Gym Workout Plan

Working out in the gym allows you to work out your entire body. It is a great way to get in shape and stay fit. However, if you do not have a proper gym workout plan, you could end up going from machine to machine without any results or worse end up over-working some of your muscles. You need to take into consideration several factors before chalking out a gym workout plan. These include your gender, age, physique, lifestyle, problem areas in body, etc. If you are a beginner, then you would better start off with a beginner's gym workout plan. Your gym instructor can chalk out an ideal plan for you by assessing the above mentioned factors. You may also benefit from a home gym workout plan should you decide to work out in your home gym.

7 Day Gym Workout Plan

Following is a basic 7 - day gym workout plan that will help you to tone your body, irrespective of your age, gender or any other consideration. You can alter the plan as per your individual needs or physical constraints.

Day - 1
Chest

• Warm-up with a set of 15 light weight dumbbell flies.
• Make sure you get a good stretch across the entire chest.
• Then proceed to inclined dumbbell 2 sets,10 reps.
• Next, do inclined flies 2 sets, 10 reps.
• Lastly, go for cable cross-overs 3 sets, 10 reps.

Calves

• Calf raises in seated position 3 sets, 15 reps.
• Calf raises in standing position 3 sets, 15 reps.

Abs

• Crunches with knees up and crossed at the ankles, 4 sets, 20 reps.
• Crunches with knees raised, rested on the end of a flat bench 4 sets, 20 reps.

Day - 2
Cardio

• Warm up and begin a 20-30 minutes intensive cardio (running, biking, rowing).
• Follow it with 20 minutes of gentle stretching exercises with each stretch of about 30 seconds.

Day - 3
Legs

• Warm up on the bike or treadmill for about 5 minutes.
• Leg press for 5 sets, 12 reps.
• Squats - 3 sets, 10 reps.
• Leg extension 3 sets, 10 reps. Lying leg curls 4 sets, 12 reps.
• Dead lifts 3 sets, 10 reps.

Day - 4
Take this day off, as your body needs to relax a bit after 3 days of rigorous workout in the gym. If you must, go for less exerting exercises such as short walks on treadmill or stretching exercises for a short while. If possible go for running or jogging in a park or indulge in a sport of your choice.

Day - 5
Back

• Begin with a 3 sets, 12 reps of wide grip pull-down. Start the first set on very light weights and then gradually increase the weights.
• Follow it up with 2 sets, 10 reps of chin lifts.
• At the last do 3 sets, 10 reps of seated row.

Shoulders

• Begin with 3 sets, 12 reps of shoulder press. Start the first set on very light weights and then gradually increase the weights.
• Then, work out on the rear delt machine for 3 sets, 12 reps.

Day - 6
Biceps

• Warm up the muscle with 1 set, 15 reps of standing barbell curls, on a light weight.
• Then proceed to 2 sets, 2 reps of preacher curls and concentrate on squeezing the bicep.
• Conclude with 3 sets, 12 reps of seated hammer curls.

Triceps

• Begin with 3 sets, 10 reps of close grip bench press.
• End the session with 3 sets, 10 reps of push downs on a rope or a bar.

Day - 7
Repeat the cardio exercises for the day 2.

Follow the above gym workout plan under the guidance of your gym instructor. You need to execute the exercises in their proper form only. Do not add too many weights in your excitement to lose weight quickly. Also, do not forget to warm up before proceeding for any type of exercise.