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Here's a comprehensive gym workout plan:
# Warm-up (5-10 minutes)
1. Treadmill: 5-minute jog or brisk walk
2. Stationary bike: 5-minute ride
3. Dynamic stretching: leg swings, arm circles, hip circles
# Monday (Chest and Triceps)
1. Barbell Bench Press (3 sets of 8-12 reps)
2. Incline Dumbbell Press (3 sets of 10-15 reps)
3. Cable Fly (3 sets of 12-15 reps)
4. Tricep Pushdown (3 sets of 10-12 reps)
5. Tricep Dips (3 sets of 12-15 reps)
# Tuesday (Back and Biceps)
1. Pull-ups (3 sets of 8-12 reps)
2. Barbell Rows (3 sets of 8-12 reps)
3. Lat Pulldowns (3 sets of 10-12 reps)
4. Dumbbell Bicep Curls (3 sets of 10-12 reps)
5. Hammer Curls (3 sets of 10-12 reps)
# Wednesday (Rest Day)
# Thursday (Legs)
1. Squats (3 sets of 8-12 reps)
2. Leg Press (3 sets of 10-12 reps)
3. Lunges (3 sets of 10-12 reps per leg)
4. Leg Extensions (3 sets of 12-15 reps)
5. Leg Curls (3 sets of 10-12 reps)
# Friday (Shoulders and Abs)
1. Shoulder Press (3 sets of 8-12 reps)
2. Lateral Raises (3 sets of 10-12 reps)
3. Rear Delt Fly (3 sets of 12-15 reps)
4. Planks (3 sets of 30-60 seconds)
5. Russian Twists (3 sets of 10-12 reps per side)
# Cool-down (5-10 minutes)
1. Static stretching: focus on major muscle groups
Remember to:
- Start with lighter weights and progress gradually
- Rest for 60-90 seconds between sets
- Adjust the workout plan based on your fitness level and goals
- Consult with a doctor or certified trainer before starting any new exercise program, #youtubeshorts, #viral, #trending, #subscribe, mmotivation #fitness #fitnessmotivation #gymlife #gymlover #weightlossjourney #videofitness #workoutmotivation #hiitworkout #onlineworkout #noequipmentworkout #pilates #workoutvideos #dancecardio #youtubesub #quickworkout #youtubesubscribers #homeworkoutvideo #health #athomefitness #walkingworkout #cardioworkout #strength #motivation #hiit #barre #fitnessgoals #fitnessinspo #fitnesschannel #abs #smallyoutubers #personaltrainer #youtubemoms #momvlogs #momlifestyle #shorts #shortfeed #shortstrending #shortsvideo #bhkti #radhakrishna #radheradhe #radharani #shorts, #youtubeshorts, #viral, #trending, #subscribe, #foryou, #foryoupage, #fyp, #explorepage, #discover, #viralvideo, #tiktok, #instagram, #youtube, #reels #fitness, #workout, #gym, #fitnessmotivation, #health, #healthylifestyle, #fitfam, #training, #fitlife, #nutrition, #bodybuilding, ##shortsclip
#shortscraft
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# Warm-up (5-10 minutes)
1. Treadmill: 5-minute jog or brisk walk
2. Stationary bike: 5-minute ride
3. Dynamic stretching: leg swings, arm circles, hip circles
# Monday (Chest and Triceps)
1. Barbell Bench Press (3 sets of 8-12 reps)
2. Incline Dumbbell Press (3 sets of 10-15 reps)
3. Cable Fly (3 sets of 12-15 reps)
4. Tricep Pushdown (3 sets of 10-12 reps)
5. Tricep Dips (3 sets of 12-15 reps)
# Tuesday (Back and Biceps)
1. Pull-ups (3 sets of 8-12 reps)
2. Barbell Rows (3 sets of 8-12 reps)
3. Lat Pulldowns (3 sets of 10-12 reps)
4. Dumbbell Bicep Curls (3 sets of 10-12 reps)
5. Hammer Curls (3 sets of 10-12 reps)
# Wednesday (Rest Day)
# Thursday (Legs)
1. Squats (3 sets of 8-12 reps)
2. Leg Press (3 sets of 10-12 reps)
3. Lunges (3 sets of 10-12 reps per leg)
4. Leg Extensions (3 sets of 12-15 reps)
5. Leg Curls (3 sets of 10-12 reps)
# Friday (Shoulders and Abs)
1. Shoulder Press (3 sets of 8-12 reps)
2. Lateral Raises (3 sets of 10-12 reps)
3. Rear Delt Fly (3 sets of 12-15 reps)
4. Planks (3 sets of 30-60 seconds)
5. Russian Twists (3 sets of 10-12 reps per side)
# Cool-down (5-10 minutes)
1. Static stretching: focus on major muscle groups
Remember to:
- Start with lighter weights and progress gradually
- Rest for 60-90 seconds between sets
- Adjust the workout plan based on your fitness level and goals
- Consult with a doctor or certified trainer before starting any new exercise program, #youtubeshorts, #viral, #trending, #subscribe, mmotivation #fitness #fitnessmotivation #gymlife #gymlover #weightlossjourney #videofitness #workoutmotivation #hiitworkout #onlineworkout #noequipmentworkout #pilates #workoutvideos #dancecardio #youtubesub #quickworkout #youtubesubscribers #homeworkoutvideo #health #athomefitness #walkingworkout #cardioworkout #strength #motivation #hiit #barre #fitnessgoals #fitnessinspo #fitnesschannel #abs #smallyoutubers #personaltrainer #youtubemoms #momvlogs #momlifestyle #shorts #shortfeed #shortstrending #shortsvideo #bhkti #radhakrishna #radheradhe #radharani #shorts, #youtubeshorts, #viral, #trending, #subscribe, #foryou, #foryoupage, #fyp, #explorepage, #discover, #viralvideo, #tiktok, #instagram, #youtube, #reels #fitness, #workout, #gym, #fitnessmotivation, #health, #healthylifestyle, #fitfam, #training, #fitlife, #nutrition, #bodybuilding, ##shortsclip
#shortscraft
#youtube
##shortsclip #fitness #motivation #fitlifejourney #fitnessinspiration #love #fitnessmotivation #trending #training #youtube #yogalife #yoga #yog#youtubeshorts #yogaforbeginners #kneepain #gymexercises #gymworkouts #gymlife #gymlife # #shorts, #youtubeshorts, #viral, #trending, #subscribe, #foryou, #foryoupage, #fyp, #explorepage, #discover, #viralvideo, #tiktok, #instagram, #youtube, #reels #fitness, #workout, #gym, #fitnessmotivation, #health, #healthylifestyle, #fitfam, #training, #fitlife, #nutrition, #bodybuilding, ##shortsclip
#shortscraft
#youtube
#youtuber
#GYM Posing #gymworkout #legday #diet #gymmotivation #fitness #fitnessmotivation #gymlife #gymlover #weightlossjourney #videofitness #workoutmotivation #hiitworkout #onlineworkout #noequipmentworkout #pilates #workoutvideos #dancecardio #youtubesub #quickworkout #youtubesubscribers #homeworkoutvideo #health #athomefitness #walkingworkout #cardioworkout #strength #motivation #hiit #barre #fitnessgoals #fitnessinspo #fitnesschannel #abs #smallyoutubers #personaltrainer #youtubemoms #momvlogs #momlifestyle #shorts #shortfeed #shortstrending #workout,fitness,full body workout,workout split,workouts,morning workout,30 minute workout,abs workout,gym workout,lats workout,kids workout,boys workout,chest workout,weigh loss workout,best workout split,workout routine,fitness app,workout mix,kids hiit workout,chest day workout,chest workout day,home workout,core workout,back workout,workout 2024,workout help,fitness tips,workout plan,abs workout at home,30 min workout #GYM Posing #gymworkout #legday #diet ##fitnessvideo #fitness #fitnessmotivation #workout #gym #bodybuilding #fitnessvideos #fit #fitnessjourney #motivation #gymlife #fitfam #fitnessgoals #gymtips #workoutvideos #fitnessgirl #workoutmotivation #abs #gymmotivation #fitnessaddict #fitnessmodel #workoutvideo #fitnesstraining #personaltrainer #gymvideos #backworkout #workoutdone #fitnesslifestyle #fitspo #homeworkout
#fitnesslife #fitnesstime #training #fitnesscoach #fitlife #fitnesstips #workoutday #gymgoals #gymotivation #chestworkout #gymworkouts #workoutoftheday #fitnessworkouts #fitnessgram #muscle #crossfit #getfit #fitnessgym #gyminspiration #fitpro #fitnessworkout #exercise #legsworkout #gymfreaks #fitnessgoal #yoga #fitnesstrainer #workoutplan #workoutroutine #gains #fitnesswithayushh