Gym Workouts

Your gym workout plan is a critical component of your success for toning your body and losing weight. When you workout in a gym, you have the opportunity to get a full-body workout while having a good time.

However, without a gym workout plan, you could easily waste your time and not accomplish anything meaningful. I went to Gold’s Gym faithfully almost every day for over a year. But, I didn’t have any type of plan and ended up gaining 30 pounds of fat during that time. I was going through the motions without a clear focus on the activities that would help me to achieve my goals.

When planning your routine a the gym, you’ll need to consider factors such as your age, gender, physique, general state of fitness, and what it is you are trying to accomplish. For example, one of my primary goals is to stretch and remain limber as I grow older. So I spend at least half of my time at the gym stretching every part of my body.

After failing for more than a year at Golds Gym, here is the gym workout program that I now follow. If this seems reasonable to you, be sure to make adjustments for your particular situation. And, it’s always a good idea to check with your doctor before beginning new daily workout schedules.

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.
• Proceed to inclined dumbbell. 2 sets,10 reps.
• Next, inclined flies. 2 sets, 10 reps.
• Finally, 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 20-30 minutes intensive cardio (running, biking, rowing).
• Follow 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. 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 Do not exercise on Day 4. Your body needs to relax bit after 3 days of rigorous workout in the gym. You might consider taking a short walk on the treadmill or stretching exercises for a short while, or go running or jogging in a park or indulge in a sport of your choice. Day 5 Back

• Begin with 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 with 2 sets, 10 reps of chin lifts.
• Finally, do 3 sets, 10 reps of seated row.

Shoulders

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

Day 6 Biceps

• Warm up your muscles with 1 set,15 reps of standing barbell curls, on a light weight.
• 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 presses.
• End with 3 sets, 10 reps of push downs on a rope or a bar.

Day 7 Repeat your cardio exercises from Day 2.

Be sure to execute the exercises in their proper forms. Do not add too many weights in your excitement to lose weight quickly. Also, do not forget to warm up prior to beginning any type of workout-routines.html/" target="_blank">fitness workouts.