Gym workout plan from beginner to advanced with 7-day gym workout plan with videos
Gym workout plan from beginner to advanced with 7-day gym workout plan with videos
Gym workout plan
You have to perform 4 sets where one set equals to 12 to 15 repetitions. Repetitions are very workout during muscle building exercise. In addition, you need gym motivation. So, you can listen some interesting music.
Each exercise you have to perform progressive workout means first, you should start with 2 kilograms dumbbells' or barbell plate and then you should take 5 kilogram weight in your each hand means left and right hand.
Then you should take 7.5 kilograms and after that you may take 10 kilograms and so on. Following the above mentioned steps are called progressive workout.
Precautions:
You must not heavy weight suddenly without proper warmup and wearing safety equipment like gym belt, wrist support and hand gloves, knee support etc.
Important tips during workout:
Drink little bit water during exercise and use your towel to remove sweating.
You can open your t-shirt and look at the mirror to get more results and see your target muscles.
Day -1
Gym workout plan -1
First, you have to start with warm-up session like treadmills, cycling, cross treadmills; To know more about Best warmup session visit my another link best warmup.
Gym workout plan -2
Now you are little bit warm and now you are ready to other workout.
- Free squat: Free your legs muscles by doing free hand squat. Squat workout safe you from gym injury which is a positive sign.
- Lunges: Similarly, Free your legs muscles by doing Lunges workout and it also work for your core development basic workout.
After free squat and lunges you should start some dynamic stretching like hand movement, legs movement because you are going to take heavy workout.
Gym workout plan -3
Now you should start some pushup workout for increase energy. Some people think that pushup is only for chest workout but it is a compound workout which works for your arms, shoulder and abs or core development advance level warmup.
Gym workout plan -4
Now you are ready for chest workout which should be done just after pushup exercise. If you are beginner then you can start with dumbbells' flat bench press and then you start flat bench fly. Both the workout related with each other and toned your chest muscles.
Gym workout plan -5
Now, you can start some arms workout because you have to perform bench press for your bodybuilding and you need strength. So, you can start bicep and triceps' together workout which is called compound workout. You can perform 1 set bicep and then 1 set triceps' workout. Because you want to grow your bicep and triceps' equally.
Visit Best upper body workout plan to know more. Visit my page Best music collection and download and open the link in your mobile device to get best result.
Gym workout plan -6
However, I think now you have now enough strength in your hand. So, you can do some barbell bench press starting with 5 kilo right and 5 kilo left. After light weight you can increase 10 kilo in both sides of your barbell which is little bit heavy.
Like, barbell bench press, you have to perform incline bench press for your upper chest and decline bench press for your lower chest.
After that you can do some pictorial fly and then you can do some chest fly cable workout for huge chest. Now click here to know more about chest workout.
Day -2
Gym workout plan -7
After warmup, you can start Lat pull down by targeting your chest muscle and then cable row for your back workout. Your back muscles are too big. So you have to lots of back workout. To know more visit my Addicted back workout another article with pictures and videos. Drink little bit water during exercise and use your towel to remove sweating.
Gym workout plan -8
After back workout, you can target you legs muscles. So, you should again start with free squat and then lunges. After that you must take weights and start squat. After that you can increase weights and do some barbell squat with light weight and step by step you may increase weights as per your capacity. But remember, you may need support of your friends at initial level. You may wear gym belt, wrist support and shoulder support because you are taking barbell with weights. You need knee support and listing music for your gym motivation. Visit my page Best music collection and download and open the link in your mobile device to get best result. Drink little bit water during exercise and use your towel to remove sweating.
If you want to know more about legs workout then you can visit best legs workout plan to know more in detail.
Gym workout plan -9
Start leg press and other leg workout as per the picture and my attached videos. Most of the gym has more legs workout machines. If you want to know more about legs workout then you can visit best legs workout plan to know more in detail. Drink little bit water during exercise and use your towel to remove sweating.
Day -3
Gym workout plan -10
Target Muscles : Abs workout
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- Exercise 1: Hanging leg raise : Machine support for beginners.
- Exercise 2: Crunches and weighted crunch exercise.
- Exercise 3: Sit up bench workout;
- Exercise 4: Leg raises;
- Exercise 4: cable crunches
- Exercise 5: Side abs and target obliges muscles, Do more rotating type abs workout to get excellent result. Visit total abs workout for more detail.
You can visit the link best abs workout plan for effective core development exercise. Visit my page Best music collection and download and open the link in your mobile device to get best result.
Shoulder workout:
Shoulder related with bicep, triceps and delta and you have to do more shoulder exercise in front of mirror.
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