Complete Day-Long Gym Workout Guide: Targeting All Muscle Groups
💪💡 Looking for an innovative and effective gym workout routine that targets all muscle groups? Do not look ahead! This comprehensive guide provides a step-by-step plan to help you achieve your fitness goals while optimizing your body's performance. Get ready to take your workouts to the next level! 🔥🏋️♂️
Gym Full Workout Plan Targeting all Muscle Groups:
Warm-up (5 minutes)
Start with light cardio exercises like jogging or cycling to get your heart rate up.
Do dynamic stretches to relax your muscles and increase flexibility.
Chest Exercise (Duration: 30 minutes)
- Knee Push-ups and then full pushups: 3 sets x 12-15 reps (rest: 1-2 minutes between sets)
- Bench Press: 3 sets x 8-10 reps (rest: 1-2 minutes between sets)
- Dumbbell Flyes: 3 sets x 10-12 reps (rest: 1-2 minutes between sets)
Back Workout (Duration: 30 minutes)
- Deadlift: 3 sets x 8-10 reps (rest: 1-2 minutes between sets)
- Lat pulldowns: 3 sets x 10-12 reps (rest: 1-2 minutes between sets)
- Bent-over Rows: 3 sets x 10-12 reps (rest: 1-2 minutes between sets)
Leg Exercise (Duration: 40 minutes)
- Squat: 4 sets x 8-10 repetitions (rest: 1-2 minutes between sets)
- Lunges: 3 sets x 12-15 reps per leg (rest: 1-2 minutes between sets)
- Leg press: 3 sets x 10-12 reps (rest: 1-2 minutes between sets)
Shoulder Workout (Duration: 30 minutes)
- Overhead Press: 3 sets x 8-10 reps (rest: 1-2 minutes between sets)
- Lateral raises: 3 sets x 10-12 reps (rest: 1-2 minutes between sets)
- Front Raise: 3 sets x 10-12 reps (rest: 1-2 minutes between sets)
Arm Workout (Duration: 30 minutes)
- Bicep Curl: 3 sets x 8-10 reps (rest: 1-2 minutes between sets)
- Tricep Dips: 3 sets x 10-12 reps (rest: 1-2 minutes between sets)
- Hammer Curl: 3 sets x 10-12 reps (rest: 1-2 minutes between sets)
Core Workout (Duration: 20 minutes)
- Planks: 3 sets x 30-60 seconds (rest: 30 seconds between sets)
- Russian Twist: 3 sets x 10-12 reps per side (rest: 30 seconds between sets)
- Leg raises: 3 sets x 10-12 reps (rest: 30 seconds between sets)
Be sure to drink water throughout your workout session to stay hydrated. Drinking 8-10 ounces (240-300 ml) of water every 15-20 minutes during exercise is recommended. Additionally, take short breaks (30-60 seconds) between exercises to maintain an elevated heart rate and burn maximum calories.
By following this comprehensive workout routine, you'll be on your way to a well-rounded and sculpted body. Get ready to achieve your fitness goals like never before! 💯
Ultimate Weekly Gym Workout Plan: Targeting All Muscle Groups
💪💡 Looking for an innovative and effective gym workout routine that targets all muscle groups? Do not look ahead! This comprehensive weekly plan provides a step-by-step guide to help you achieve your fitness goals while optimizing your body's performance. Get ready to transform your body and up your workout game! 🔥🏋️♂️
📅 Weekly Gym Workout Plan:
Monday: Upper Body Blast
Warm-up (5 minutes)
- Start with light cardio exercises like jogging or cycling to get your heart rate up.
- Do dynamic stretches to relax your muscles and increase flexibility.
Chest Exercise (Duration: 30 minutes)
- Bench Press: 3 sets x 8-10 reps (rest: 1-2 minutes between sets)
- Dumbbell Flyes: 3 sets x 10-12 reps (rest: 1-2 minutes between sets)
- Push-ups: 3 sets x 12-15 reps (rest: 1-2 minutes between sets)
Back Workout (Duration: 30 minutes)
- Deadlift: 3 sets x 8-10 reps (rest: 1-2 minutes between sets)
- Lat pulldowns: 3 sets x 10-12 reps (rest: 1-2 minutes between sets)
- Bent-over Rows: 3 sets x 10-12 reps (rest: 1-2 minutes between sets)
Tuesday: Lower body energy
Warm-up (5 minutes)
- Jogging in place: 1 minute
- Leg Swing: 10 swings per leg
Leg Exercise (Duration: 40 minutes)
- Squat: 4 sets x 8-10 repetitions (rest: 1-2 minutes between sets)
- Romanian Deadlift: 3 sets x 8-10 reps (rest: 1-2 minutes between sets)
- Bulgarian Split Squats: 3 sets x 10-12 reps per leg (rest: 1-2 minutes between sets)
Calf Workout (Duration: 15 minutes)
Calf Raises: 3 sets x 12-15 reps (rest: 1-2 minutes between sets)
Wednesday: Active recovery and flexibility
Yoga or stretching (duration: 45 minutes)
- Engage in yoga sessions or stretching exercises to improve flexibility and promote recovery.
- Focus on different stretches targeting all major muscle groups.
Thursday: Full body strength and conditioning
Warm-up (5 minutes)
- Jumping Jack: 1 minute
- High Knees: 1 minute
- Climber: 1 min
Full-Body Circuit (Duration: 45 minutes)
Perform each exercise for specific reps, resting for 30 seconds between sets:
- Squats: 3 sets x 10-12 reps
- Push-ups: 3 sets x 10-12 reps
- Lunges: 3 sets x 10-12 reps per leg
- Shoulder press: 3 sets x 10-12 reps
- Lat pulldowns: 3 sets x 10-12 reps
Friday: Active rest day and cardio
Cardio Workout (Duration: 30-45 minutes)
- Choose your favorite cardio activity like running, cycling, or swimming.
- Aim for a moderate intensity and challenge yourself.
Optional Core Workout (Duration: 15 minutes)
- Planks: 3 sets x 30-60 seconds (rest: 30 seconds between sets)
- Start in a push-up position with your elbows directly under your shoulders.
- Engage your core and maintain a straight line from your head to your heels.
- Keep your abs tight and avoid sagging or lifting your hips.
- Hold the plank position for the desired duration, focusing on proper form and breathing.
The optional core workout is a great addition to strengthening your abdominal muscles and improving stability. However, if you're feeling tired or prefer to focus only on cardio for the day, it's perfectly fine to skip the main workout.
Saturday: Power and Plyometrics
Warm-up (5 minutes)
- Jogging or cycling: 5 minutes
- Strength Exercise (Duration: 30 minutes)
- Box Jump: 3 sets x 8-10 reps (rest: 1-2 minutes between sets)
- Medicine Ball Slam: 3 sets x 10-12 reps (rest: 1-2 minutes between sets)
- Explosive push-ups: 3 sets x 10-12 reps (rest: 1-2 minutes between sets)
Plyometric Exercises (Duration: 20 minutes)
- Jump squats: 3 sets x 10-12 repetitions (rest: 1-2 minutes between sets)
- Lateral Limits: 3 sets x 10-12 reps per side (rest: 1-2 minutes between sets)
- Tuck jumps: 3 sets x 10-12 reps (rest: 1-2 minutes between sets)
Sunday: Active recovery and mobility
Foam Rolling and Stretching (Duration: 45 minutes)
- Use a foam roller to target muscles and release tension.
- Perform static and dynamic stretches to improve mobility and flexibility.
Low-Impact Cardio (Duration: 30 minutes)
Engage in low-impact cardio activities such as swimming, brisk walking or cycling.
Maintain a moderate intensity to promote recovery.
Mindfulness Practice (Duration: 15 minutes)
Practice meditation or deep breathing exercises to reduce stress and improve mental well-being.
Be sure to drink water throughout your workout session to stay hydrated. Drinking 8-10 ounces (240-300 ml) of water every 15-20 minutes during exercise is recommended. Additionally, take short breaks (1-2 minutes) between exercises to maintain a high heart rate and burn maximum calories.
This complete weekly gym workout plan ensures you target all major muscle groups, improves strength and conditioning, and includes rest and recovery days. It is designed to help you achieve a well-rounded fitness routine and reach your fitness goals
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