How to remember workout routine at gym🔥🔥🔥 Sequence of exercise in gym
Sequence of Exercise in Gym for Weight loss and Bodybuilding Routine wise tutorials
The best way to lose weight and build muscles is through a combination of cardio and strength training. You can achieve this by doing 30 minutes of cardio before your workout and then doing 2-3 sets of 10-12 reps for each muscle group you are working on.
Sometimes it is very difficult to remember the sequence of exercise in gym. A gym workout routine can be a difficult thing to follow. It's not always easy to know what exercises are best for your goals, and how often you should be doing them. This is where an AI personal trainer can help you out. A personal trainer will take into account your goals, fitness level and schedule, and create a workout plan for you that's tailored to what you need.
The AI personal trainers will also create a routine for the gym that is specific to your needs. They will set up the perfect sequence of exercises for both weight loss and bodybuilding, depending on which one you want to focus on more.
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How to remember workout routine at gym
Exercise in Gym 1: Cycling
At the initial stage you must do some warmup by using cycling, treadmill and cross treadmill machines in the gym.
Some people think that cardio after workout is better and I am agree with them. But you need warmup before doing heavy exercise. So, at the beginning level you can do treadmill, cycling and cross treadmills just only for 20 minutes for warmup only.
A person's age, sex, genetics, and other health factors influence what type of exercise they should do. As an example, someone who has arthritis should not engage in running or jogging because that would only cause their condition to worsen.
Here are some general types of exercises that are commonly recommended for weight loss:
o Aerobic exercise – for weight loss
o Strength training – for muscle building
o Cardiovascular exercise – for heart health
o Flexibility exercises – to support joints
The exact sequence of exercise needed will vary from person to person depending on their condition and goals.
Exercise in Gym 2: Treadmills Workout
You can run on treadmills for warmup up to 20 minutes only. After that you can do some cross treadmill machine workout and try to run for sweating which is very important. Then you should do some stretching and pushup to increase your strength level and ready for heavy exercise.
Exercise in Gym 3: Different types of Stretching
Why stretching is important?
Most of the people actually avoid stretching which is wrong ideas. In my view, after warmup and pushup, you should do some stretching like the picture below. By doing stretching your muscles are ready to take heavy equipment like barbell or dumbbells'.
We stretch to help our muscles and joints move more freely. We also stretch to prepare for exercise and to cool down after a workout.
There are many benefits of stretching before exercising. It helps us warm up our muscles, improves our range of motion, and can even help us prepare mentally for a challenging workout.
Stretching after exercise is just as important because it helps reduce muscle soreness, speeds up recovery time, and promotes better sleep.
Sometime people are suffering finger and wrist pain problem, So, you can also do some finger stretching exercise like above picture.
Jumping jack and skipping are also best cardo and free hand warmup exercise. These exercises are best also for weight loss. This types of exercise are also call HITT workout.
Picture: Floor Pushup
Picture: Lunges Workout
Picture: Squat Exercise
Picture: Leg Press
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Exercise in Gym 4: Pushup
You can start with floor pushup and another advance level pushup is put your two legs on the bench and your two hands on the floor which is more harder. But as a beginner you can do normal pushup.
Exercise in Gym 5: Stretching and Lunges Legs Exercise
You can do some stretching like Yoga for Legs muscles relax exercise and ready for heavy legs exercise.
Picture: Legs Stretching Yoga exercise Ready for advance level exercise
Dumbbell Walking Lunges increase your stamina and strength. After that you can do Dumbbell goblet Squat which is another best workout to increase your stamina and strength. After that you can do some heavy squat as the picture below and you can see that you can easily do that because of you did Walking Lunges and also Goblet Squat.
Exercise in Gym 6: Squat Exercise
Squat is the most important exercise in weight loss and bodybuilding. It helps to get rid of fat and calories from the body.
Squat is the most important exercise for weight loss and bodybuilding. It helps to get rid of fat and calories from the body. Squats are one of the best exercises for strengthening all muscles in your legs, including your hamstrings, quadriceps, calf muscles, and glutes. Squats also help you to gain strength in your lower back and improve your balance by working out your core muscles.
The squat is one of the best exercises for strengthening all muscles in your lower body, including your hamstrings, quadriceps, calf muscles, and glutes. Squats also help you to gain strength in your lower back as well as improve balance by working out core muscles.
Exercise in Gym 7: Leg Press
Exercise in Gym 7: Leg Curl
Leg curl is a weight training exercise in the gym that's designed to work the hamstrings and glutes.
The Leg Curl is, therefore, an excellent movement for people who want to develop their hamstrings and glutes in a way that's similar to squats, but without the associated risk of injury.
The Leg Curl is an exercise that will target your hamstrings and gluteus muscles - but also be more difficult for people with tight hip muscles.
It targets your hamstring, as well as your gluteus maximus muscle - making it an excellent movement for anyone who wants to enhance these muscle groups through weight training exercises.eg curl is a weight training exercise in the gym that's designed to work the hamstrings and glutes.
The Leg Curl is, therefore, an excellent movement for people who want to develop their hamstrings and glutes in a way that's similar to squats, but without the associated risk of injury.
The Leg Curl is an exercise that will target your hamstrings and gluteus muscles - but also be more difficult for people with tight hip muscles.
It targets your hamstring, as well as your gluteus maximus muscle - making it an excellent movement for anyone who wants to enhance these muscle groups through weight training exercises.
Exercise in Gym 8: Leg Extension
Leg extensions are done on a machine that your body weight is not supported.
Movement starts with the machine pressing you up and down, you need to pull the weights down by bending at the waist.
The motion is in a straight line, and when your thighs are parallel or close to parallel to the floor, it's time to stop.
Another thing that you should do is keep your knees in line with your feet throughout the whole movement.
Leg extension is a popular exercise that is used by bodybuilders to build the leg muscles and by those who are looking to lose weight.
Leg extension can be done at any gym and it's easy because all you need to do is lift the weight with your legs.
It usually starts with you sitting on a bench, with your feet on the ground, holding a dumbbell in each hand.
You then place your hands together and try to extend your knees as far as possible while keeping them straight. You then slowly bring them back to the starting position while contracting your upper thigh muscles.
It should take an average of one minute for 10 reps of this exercise.
The Leg extension is one of the best exercises to workout the quadriceps. It is used in many different variations and here are two of them:
1) The machine leg extension:
2) The floor leg extension:
The machine leg extension is a stationary exercise, which means that your body doesn't move. You use a special machine, which sits in front of you, to help you perform this exercise. In order to do this move right, you will need to start off by sitting on the chair with your knees bent at 90 degrees and your feet on the footpad.
Next, press down on two handles with both hands until they touch each other in front of you. Now straighten your legs and extend them up so that they are fully locked out at the top of the movement. Hold this position for a second or two before starting again from the start position.
Start off with 10 repetitions before moving onto a heavier weight or adding.
Our Legs Workout almost done. However, you can other machines specially for your legs. And you can do it properly in correct form and after consulting with your concern instructor also for perfect result. Also you can start workout with light weight and then increase the weights and also drop the weight and do the exercise with 4 repetitions.
Exercise in Gym 9: Arm Exercise (Bicep, Triceps, Shoulder Exercise)
Now we are going to do some arms workout like Bicep, Triceps, Shoulder and Delta exercises. however, you can also start back workout because it is your interest. I am choosing bicep workout because when you start back exercise then there is a workout called pull up which is comparatively harder and need strength in your bicep and shoulder. So, I choose arms exercise.
Bicep Exercise
The barbell curl is an exercise for the biceps. It primarily works the biceps brachii and the brachialis.
A barbell can be held either at arms length out in front of the body or at a higher position with arms raised to shoulder height. The palms are then turned inward so that they grip on to the bar with a natural movement when lifting it. When carrying out this exercise, only one arm should be used at a time while alternating between them.
The movement starts when the lifter raises their arm, holding it close to their chest, and curls their palm around the bar while simultaneously flexing their elbow so that their forearm moves towards them and they use more of their forearm to grip onto it with both hands. They then slowly lower themselves back down until they are fully extended before repeating for desired sets and reps.
Weight loss and bodybuilding are two goals that can be achieved through the use of a barbell curl. These exercises work by targeting different muscles in the arms, which lead to more toned arms.
To start with a barbell curl, one should grab a barbell from the ground with an overhand grip, bringing it up to chest height. Next, they should stand up straight with their feet hip-width apart and then flex their elbows and squeeze their biceps as they curl the barbell upwards. Doing this several times will strengthen the biceps for both weight loss and bodybuilding purposes.
A barbell curl is a bodybuilding exercise that targets the biceps by flexing the elbow and extending the forearm.
A barbell curl is typically performed while seated with the back erect, feet flat on the ground, knees bent at a right angle, and thighs parallel to the floor. The hands are positioned so that they are in front of each other on a barbell that is resting across the lap.
The user then lifts weight from their lap up to their shoulders by bending their elbows and using their bicep muscles. The weight should be lowered as quickly as it was raised for an effective workout session to allow for continuous exercise repetitions without excessive muscle fatigue or injury.
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Hammer Curl
Picture: Preacher Curl machine with EZ Bar Bicep exercise
Triceps Workout
A triceps exercise is a weight training exercise for the triceps muscle. The exercises typically involve pushing or pressing an object away from the body, bringing it back towards the body, or lifting an object off of the ground and then lowering it.
Picture: Triceps Exercise
When you are doing heavy biceps and triceps exercise your forearms will automat ally developed. However, you should do some forearms workout to perform the the best results.
Picture: Triceps Dips exercise
Picture: Triceps Cable Workout
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Shoulder Exercise
The shoulder is a complex joint that needs to be exercised in a variety of ways. It is important to include shoulder exercises in your routine, as it will help you maintain healthy shoulders and prevent injuries.
There are various exercises that target different parts of the shoulder muscles. Here are some of the most effective shoulder exercises for weight loss and bodybuilding:
Front raise:
This exercise targets the front part of your shoulders - mainly serratus anterior muscle. Dumbbell Front Raise is a compound exercise works for delta, shoulder and also chest muscles. Similarly dumbbell Side Raise is workout for shoulder only.
Picture: Dumbbell Front Raise
Lateral raise / Side Raise:
This exercise emphasizes the deltoid muscles at the back of your arm. Stand with your feet hip-width apart, knees slightly bent and elbows bent at 90 degrees. Hold a dumbbell in each hand and lift them up to your sides so they are parallel with the floor, palms facing forward (elbows should remain close to your body). Slowly lower them back down to starting position and repeat for 10 reps on each side.
Whenever you are changing your target muscles like back to bicep, bicep or legs whatever your muscles need to stretching before doing heavy exercise. So, now I am going to start chest workout and I am starting with pushup because pushup is the key to run the engine. After pushup your chest muscles will be ready for heavy workout.
However, beside the above mentioned exercise you also can do the barbell upright row in narrow grips, and Plateau-Busting shoulder workout with heavy load. So, you need EZ Bar for barbell upright row and you can start performing the barbell upright row with narrow grips.
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Pushup is little bit difficult for weighted people. So, you can start with knee push before doing heavy exercise.
Exercise in Gym 10: Dumbbells'/Barbell Bench Press
As a beginner or advance level people normally start chest workout with normal bench and dumbbells' from light weight to heavy weight.
This is a very common exercise in the gym. It basically works the triceps, chest, and front shoulders.
To perform Bench Press exercise:
- Lie face down on an exercise bench with a barbell grasped overhand under the center of your upper chest.
- Push upward until your arms are straight then slowly lower to starting position and repeat for required reps.
As a beginner or advance level people normally start chest workout with normal bench and dumbbells' from light weight to heavy weight as per his/her level. I found some people do bench press with heavy dumbbells' and Chest Fly with light weight
Exercise in Gym 10: Dumbbells' Bench Chest Fly Exercise
Chest fly is an exercise which can be done with dumbbells or a cable machine. The muscles that are primarily exercised are for the chest, shoulder and front of the arm.
Muscles: Chest, front shoulder arm
Stability needs: Low
Weight used: Dumbbells or a cable machine
Time to exercise: 2-3 sets of 10-12 repetitions each
However, other people are using gym machine for chest workout and also they use pictorial fly for chest fly exercise.
Some people think that chest fly in the floor is better than bench to perform best results. You can do some dumbbells' pull over which is also a good exercise for your chest. So, when you lying on the bench then you can do the bench press, Chest fly in the bench and then you can also do dumbbells' pullover as the picture below.
Exercise in Gym 11: Dumbbells' Pullover
Weightlifting is the best form of exercise for weight loss, building muscle, and overall health. Dumbbells' Pullover is the free weight exercise that targets the chest muscles, shoulders, triceps and backs.
It can improve your health by an increased metabolism due to heavier breathing. Dumbbells' Pullover helps strengthen your back and chest that can reduce the risk of injury from everyday activities such as lifting things or even a fall. It has also been known to improve circulation which prevents blood clots as well as reduces joint pain and stiffness.
This exercise mainly works your upper back, chest muscles, triceps, and shoulders which can help in other exercises such as bench presses or any other activity involving your arms or upper body.
Dumbbells' Pullover is progressive so you should start slow with a low weight and gradually increase to build muscle strength while taking care not to put too much pressure on your joints while you are doing this exercise.
The dumbbells' pullover is not a complicated exercise but it does require practice. The person should start by grabbing a pair of dumbbells, tie their feet together and then lie parallel on the ground with their arms extended out in front of them. They should then lift the weights off the ground by pulling up with their arms and at the same time using their back to press down on to the floor.
The main muscle targeted during this exercise is the latissimus dorsi. It can be a great sequence for weight loss and bodybuilding training, but it should be done after a series of warm-up exercises.
Upper Chest Development Exercise
Exercise in Gym 12: Incline Bench Press
Picture: Incline Dumbbells' Press
You can do the same exercise by using barbell which is more effective. Using heavy dumbbells' is little bit risky. Too much pressure on hand and wrists. So, most of the people like to do it with barbell and bench machine.
Like Incline dumbbell or Barbell Press for upper chest and also you can do some decline dumbbell or Barbell Press for lower chest development exercise.
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Back Development Exercise
Back is the large muscle group and we can not see our back. So, you can increase your weights in case of back after proper stretching as mentioned above. There are some muscles name trap, lat etc. Deadlift is the best back exercise but you have to increase load as per your capacity.
Exercise in Gym 13: Lat Pull down
Exercise in Gym 14: Cable Rowing back exercise by using Lat Pull down machine
Remember: the bar or handle during cable rowing exercise should come to your abs muscle not to your chest muscles.
Exercise in Gym 15: Pull Up
Pull up is very good exercise. But some people avoid it because it is very hard exercise and it's need to maintain proper form and need more strength in you hand and shoulder. If you fail to do the proper form then you may suffer shoulder injury. Alternatively, some people are using assisted pull up by using gym machine.
Exercise in Gym 16: Deadlift Exercise
Picture: Deadlift
Deadlift is a compound exercise. It works for your back, Legs, core etc. But mainly back and leg involved during exercise. Your back should be straight during go lower and when you up with heavy barbell then your body should be straight just like standup. Do the same repetitions up to 4 sets and increase the load and then also decrease the load and complete the full sets.
Precautions:
During deadlift and squat with heavy load people are suffering lower back injury. So, you need gym belt, wrist support and gloves to avoid injury. But you have to maintain the proper form in every exercise.
Exercise in Gym 17: Single-arm dumbbell row
How to do a single-arm dumbbell row
Picture: How to do a single-arm dumbbell row
Your core tight and back straight during single arm dumbbell row exercise. In the above picture, to avoid the injury, your right leg should maintain some distance from the bench.
Exercise in Gym 18: Hyperextension Back Extension
Hyperextension Back Extension
Exercise in Gym 19: Bend Over Row
Barbell Bend over Row
Exercise in Gym 20 : Face Pull
A face pull is a type of resistance exercise where a person is pulling the cable attachment towards their head. One can do this by standing with one foot in front of the other, bending over at the waist, and grasping the weight or pulley attachment at either end to move it toward the floor.
The benefits of face pulls include strengthening the muscles in your neck, which can help with pain relief and headaches. They also work to tone your upper back and shoulders, which are often neglected when you go to the gym.
The sequence for weight loss should be composed of exercises that use different muscle groups so that they can work synergistically, allowing you to get more done in less time while getting better results.
Face pull is the perfect exercise to work on your back muscles, specifically the upper and lower trapezius muscles.
Face pulls mainly target the upper and lower trapezius muscles. They also strengthen the middle and posterior deltoids, rhomboid major and minor, as well as erector spinae.
Abs Development Exercise
Exercise in Gym 21: Oblique stick twists
Exercise in Gym 22: Plank, Side Plank and Spiderman plank
The best abs exercise is the plank, but you can always mix it up and not do the same thing every time. In this article, we will provide a sequence of exercises for a weight loss workout that will help you achieve your goals. It is a relatively easy exercise that requires very little equipment. What you need is a mat or some floor space to lie down on. You then push your body into a plank position using your forearms and toes, hold it for as long as you can or up to 60 seconds.
Picture: Plank Exercise
Plank is the best exercise for ab development. Just hold the same position for at least one minute and remember your body must be straight.
Spiderman Plank:
You have to go to the plank position and during staying this position you have to try to touch abs by knee which is called Spiderman plank. It is a six pack development exercise.
Picture: Plank Exercise
Exercise in Gym 23: Hanging Leg Raise
Picture: (Leg Raise /Knee High) Hanging Leg Raise
Hanging leg raise is the great exercise for your abs development exercise. But the problem is it is difficult because full body load on the two hand caused injury. So, I like captain's chair's supported hanging leg raise. You just lift your two leg little up and knee soft. Complete your full 4 sets where one set equals to 10 to 15 repetitions.
Exercise in Gym 24: Russian Twist Abs Workout
Exercise in Gym 25: Weighted Crunch Abs Workout
Crunch is very good abs workout. In the above picture you can see she is doing weighted crunch which is more effective. But you have to complete at lease 4 sets. In the above picture, she is trying to up her head little bit but not full up. She is get up her two leg where you may need support of any bench. So, your legs are not moved during workout.
Exercise in Gym 26: Leg Raises Ab Workout
Leg Raise is also very good abs or core development exercise. You have to complete sets and do this exercise more for effective result.
Exercise in Gym 24: Cable Crunch Ab Workout
Picture: Cable Crunch
Exercise in Gym 25: Bicycle Crunch Ab Workout
Another great workout for your abdominal muscles is the bicycle crunch because it engages the lower abdominals without putting too much pressure on the neck and spine. To do this exercise, lie down on your back with both legs extended straight out in front of you, knees at right angles. Then raise both legs up together so that they are perpendicular to your body while keeping hips stationary by crossing one leg over the other in front of you.
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Exercise in Gym 26: Cobra Pose Workout
After completing you all exercises, you need some static stretching. Static stretching is holding the same position where very good exercise is cobra pose and Foam Rolling.
Exercise in Gym 27: Form Rolling or Ball Roll Workout for your back safe
You actually need rest and drink water after and middle of the exercise and after completion of all types of exercise you need good food. Protein based food and supplements.
Music is a must during workout. You need a motivator like bodybuilder and music make your workout complete package. You can use headphone or sound system. Music makes your mind happy and gear up of your gym workout.
Conclusion:
Exercise is the key to success but with exercise you have to change your food habit and you have to know what type of food has more proteins and vitamins. Avoid junk food. Drink lots of water. Another most important exercise which I not mentioned in my article are Bodyweight Rows, Rower Intervals which you can do by using Lat pull down machine and Sled Push. Always looking to the pictures which I have attached in my articles during workout to remember the workout name and maintaining sequence. Sequence may be change like after water warmup and stretching you can start back exercise by using Lat pull down machine and complete the repetitions and sets like 4 sets and every set you have to complete 12 repetitions.
To complete the full set if you think that the the weight is heavy then reduce the weight and complete the sets and repetitions. However, some people avoid abs workout but I think we should do abs exercise on regular basis and better you can do it in last stage of heavy exercise. If you are heavy then the after heavy exercise you can do some cardio like treadmill, cycling etc. to reduce body fat faster.
To complete all the exercises which I attached pictures above in a single day is impossible. So, you can divide your workout plan but remember you have to warm up and stretching everyday. And then you select you target muscles like Shoulder exercise, back exercise, bicep exercise, triceps exercise, trap and abs exercise etc. If you don't have time then you can divide and select specific day for specific exercise like one day for upper body exercise, anther day for lower body exercise and choose a day for you back exercise only with maintaining the sequence and complete repetitions. Last day for chest and abs workout.
How can I make my gym routine perfect?
1. Set a goal: Start by setting a goal for your gym routine. What do you want to achieve? Do you want to lose weight, gain strength, or improve your overall fitness?
2. Choose exercises: Select exercises that will help you reach your goal. Consider exercises that target different muscle groups, as well as ones that challenge your cardiovascular system.
3. Make a schedule: Establish a regular schedule for your gym routine. Consider the amount of time you have available and how many days per week you can realistically commit to exercising.
4. Track your progress: Tracking your progress is key to staying motivated. Make sure to track your workouts, including reps, sets, and weights used.
5. Take rest days: Don’t forget to take rest days. This will help your body recover and prevent burnout.
6. Mix it up: As you progress, switch up your routine to keep yourself challenged and motivated. Consider adding new exercises, increasing the weight you use, or increasing your reps and sets.
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