Your Personal Workout Gallery: Remember your gym workout Routine

You can watch this page everyday during the workout to remember the sequential gym routine

Warmup Sessions:

You may start with a Hindu pushup or walk a treadmill slow to fast to increase your heart rate and be ready for the workout in the next steps which may be heavier.

Hindu Pushup:

Tips to success:

Do more repetitions with lower weights;

Increase your weights gradually which is alternatively called a progressive workout;
Do cardio cardio if you want weight gain;
Do cardio cardio if you want weight loss;
Eat a banana or date pre-workout before 2 hours of gym exercise and you may drink coffee without sugar to get energy;
Eat protein food like eggs, and chicken during post-workout;
Don't take any supplements without the guidance of the instructor and you have to select branded products;
Use body spray to avoid bad smell;
Take an extra T-shirt for sweating;
Take a gym belt, wrist belt, and knee pad to be safe during gym workouts;

Cross Treadmills:

Picture: Cross Treadmill workout

Battle Rope:

Now you can start with knee support pushup and then full pushup with mountain climbing to get your muscle power.

Basic Squat:

Kettlebell swing:

Picture: Kettlebell Swing

Kettlebell swings are a great exercise to get your heart rate up and torch calories. Many people use it to improve heart health and lose weight. Aim for multiple sets with more repetitions and make this a consistent part of your routine.

Legs Workout:

Quadriceps exercise :

Picture: Quadriceps exercise by barbell plate without machine

Picture: Heavy Squat

Squats sometimes increase the size of your glutes, so be careful, I am doing fun, quad, hamstring, glute muscles and it is one of the best compound movements.

Bicep Workout

Picture: Bench Support Bicep workout.

Picture: Concentration Curl

Picture: Hammer Curl

Target Muscles: Triceps Workout

After bicep you can do some triceps workout for equal muscle growth.

Picture: Triceps Kickback

Kickback can be also done by using cables in a nice form like the picture below.

You can be following the pictures below for other Triceps workout but I found that most of the boys and girls like to do rope triceps extensions.

Back Workout Pictures

Standing cable cross-over is also a nice workout for back muscles.

Pulling up is difficult to do but best workout for your back muscles. But be safe with your neck as a newcomer. Without prior practice and the job done and without instruction from the instructor you may start with supported pull up by machines.

Picture: Lat pull down

Close grip Lat pull down is the workout for TRAP or Upper back middle portion.

Picture: Cable Row back workout

After that, you should do some hyperextension exercises for your lower back and then you may also do some deadlift which is also a workout for your back, leg muscles. This means it is a compound movement.

Start Chest Workout Sequential Gym Workout by Picture Representations

Before starting a chest workout, I recommend starting with a knee push and then a full pushup like the picture below. However, you can do a pushup workout just after the warmup session in the beginning. It is a compound movement means it works for the chest, bicep, triceps, shoulder, and abs muscles.

Picture: Bench press

After bench press you should start with incline bench press and then decline bench press to maintain the sequence.

Picture: Incline Bench Press for Upper Chest Development Workout

Pullover is also a nice chest workout. Pull over in another variation works for your back and abs muscles.

Picture: Pictorial Machine fly

You may need a gym song for a nice workout environment visit here.

Don't forget to drink little bit water during gym workout.

Abs Workout Plan Gym or Home workout

Start with pushup because pushup is your gear up not only chest but also for toned abs muscle. However, developing abs muscles fully depends on what you eat and when you eat. Only 20% works for exercise to develop the abs muscles.

Picture: Mountain Climber

Picture: Ab Roller for abs workout

Picture: Hanging Leg Raise

Picture: Bicycle Crunch

After that you can do some plank workouts and then plank variations such as in the same position you may up and down your legs, Elbow up and down, etc. with crunch and reverse crunch, sit-up and cable crunch to get the best results. Look at the position in the picture below.