A beginners workout routine

Weekly Gym Workout Routine

Day 1: Upper Body (Push)

Warm-up:

• 5-10 minutes of light cardio (jogging, cycling)

Workout:

1. Bench Press – 3 sets of 8-10 reps

2. Incline Dumbbell Press – 3 sets of 8-10 reps

3. Shoulder Press – 3 sets of 8-10 reps

4. Dumbbell Side Lateral Raises – 3 sets of 12-15 reps

5. Triceps Dips – 3 sets of 10-12 reps

6. Triceps Pushdown – 3 sets of 10-12 reps

Cool-down:

• 5-10 minutes of stretching focusing on the upper body

Day 2: Lower Body

Warm-up:

• 5-10 minutes of light cardio (rowing machine, treadmill)

Workout:

1. Squats – 3 sets of 8-10 reps

2. Leg Press – 3 sets of 10-12 reps

3. Lunges – 3 sets of 10 reps per leg

4. Leg Curls – 3 sets of 10-12 reps

5. Leg Extensions – 3 sets of 10-12 reps

6. Calf Raises – 3 sets of 12-15 reps

Cool-down:

• 5-10 minutes of stretching focusing on the lower body

Day 3: Rest or Active Recovery

Active Recovery:

• Light cardio (e.g., walking, swimming)

• Yoga or stretching

Day 4: Upper Body (Pull)

Warm-up:

• 5-10 minutes of light cardio (elliptical, rowing)

Workout:

1. Pull-ups – 3 sets of 8-10 reps (assisted if needed)

2. Bent Over Rows – 3 sets of 8-10 reps

3. Lat Pulldowns – 3 sets of 10-12 reps

4. Seated Cable Rows – 3 sets of 10-12 reps

5. Face Pulls – 3 sets of 12-15 reps

6. Bicep Curls – 3 sets of 10-12 reps

7. Hammer Curls – 3 sets of 10-12 reps

Cool-down:

• 5-10 minutes of stretching focusing on the upper body

Day 5: Cardio and Core

Warm-up:

• 5-10 minutes of light cardio

Workout:

1. HIIT Cardio – 20-30 minutes (e.g., sprints, cycling intervals)

2. Plank – 3 sets of 1 minute

3. Hanging Leg Raises – 3 sets of 12-15 reps

4. Russian Twists – 3 sets of 20 reps (10 each side)

5. Bicycle Crunches – 3 sets of 20 reps (10 each side)

Cool-down:

• 5-10 minutes of stretching focusing on the core

Day 6: Full Body

Warm-up:

• 5-10 minutes of light cardio

Workout:

1. Deadlifts – 3 sets of 8-10 reps

2. Clean and Press – 3 sets of 8-10 reps

3. Goblet Squats – 3 sets of 10-12 reps

4. Push-ups – 3 sets of 12-15 reps

5. Pull-ups – 3 sets of 8-10 reps

6. Kettlebell Swings – 3 sets of 15-20 reps

Cool-down:

• 5-10 minutes of stretching focusing on the full body

Day 7: Rest

Tips:

• Always prioritize proper form over lifting heavier weights to prevent injuries.

• Adjust weights and repetitions according to your fitness level and goals.

• Stay hydrated and ensure proper nutrition to support your workout routine.

• Incorporate variety to avoid plateaus and maintain motivation.

Feel free to adjust this routine to better fit your specific goals, preferences, and fitness level.