Top Gym Workout Routine for muscles, weight loss

You should start with a warmup and some dynamic stretching. A dynamic and effective warm-up routine is crucial to prepare your body for a workout and reduce the risk of injury. Also, it's needed to increase the blood flow in the body to prepare for the upcoming states. 

Whenever you start a gym workout, you should start warmup before going a heavy workout as follows:

Jumping Jacks:

2 sets x 30 seconds

Arm Circle:

• Forward circles - 2 sets x 20 repetitions
• Backward Circles - 2 sets x 20 reps

High Knee:

2 sets x 30 seconds

Bodyweight Squat:

2 sets x 15 reps

Highlighted above:

2 sets x 10 repetitions

Dynamic Chest Opener:

Stand with feet shoulder-width apart, clasp hands behind your back, and gently lift arms, opening your chest. Hold for 10 seconds and repeat 2 times.

Triceps Stretch:

Extend one arm overhead and bend the elbow, reaching your hand behind you. Apply gentle pressure to the bent elbow with the opposite hand. Hold for 15 seconds on each arm.

Cat-Cow Stretch:

Get into a tabletop position and alternate between arching your back (like a cat) and dipping it down (like a cow) for 1 minute.

Wrist Circle:

Extend your arms in front of you at shoulder height, flex your wrists down and up, and then circle clockwise and counterclockwise for 20 seconds on each side.

Shoulder Stretch:

Gently pull one arm across your body using the opposite arm. Hold for 15 seconds on each arm.

Neck Stretch:

Gently tilt your head to each side, holding the stretch for 10 seconds on each side.

Dynamic Shoulder Rolls:

Stand with your feet shoulder-width apart and roll your shoulders back and forth in a controlled, circular motion for 1 minute.

Torso Twist:

Stand with your feet shoulder-width apart, and gently twist your torso from side to side, keeping your core engaged. Repeat for 1 minute.

Leg swing:

Hold a firm support and swing one leg forward and backward, then sideways. Do 10 swings for each leg in each direction.

Lunges without weights:

Lunges is basically starting workout of legs. First you should start lunge without weights and gradually increase weights like dumbells in both hands and then lunge.

Deep breath:

Take 3-5 minutes to focus on deep breathing to calm your mind and increase oxygen flow to your muscles.

This dynamic warm-up routine will increase blood flow, improve mobility, and activate the muscles you'll work during your chest and triceps workout. Make sure to perform each exercise with controlled movements and pay attention to your body's response. Stay injury free and have an amazing workout!

Creating a targeted muscle workout plan involves organizing your exercises, sets, reps, and rest periods to effectively train specific muscle groups. Below is a structured routine focusing on different muscle areas.

Day 1: Chest and Triceps

Bench Press:

4 sets x 8-10 reps

Incline Dumbbell Press:

3 sets x 10-12 reps

Chest fly or pictorial fly in the fly machine:

3 sets x 10-12 reps

Tricep Dips:

3 sets x 10-12 reps

Tricep Overhead Extension:

3 sets x 10-12 reps

Tricep Pushdowns:

3 sets x 10-12 reps

Day 2: Back and biceps

Pull-ups or Lat pulldowns:

4 sets x 8-10 reps

Bend over rows:

3 sets x 10-12 reps

Seated Cable Row:

3 sets x 10-12 reps

Barbell Bicep Curl:

3 sets x 10-12 reps

Hammer Curl:

3 sets x 10-12 reps

Preacher Carl:

3 sets x 10-12 reps

Day 3: Shoulders and abs

Shoulder Press workout:

4 sets x 8-10 reps

Lateral raise:

3 sets x 10-12 reps

Front Raise:

3 sets x 10-12 reps

Plank:

4 sets x 30-45 seconds

Russian Twist:

3 sets x 20 reps (10 per side)

Leg Raises:

3 sets x 15-20 reps

Day 4: Legs

Squats:

4 sets x 8-10 reps

Leg press:

3 sets x 10-12 reps

Lungs:

3 sets x 10 repetitions (each leg)

Leg Curl:

3 sets x 10-12 reps

Calf Raises:

3 sets x 15-20 reps

Day 5: Rest or active recovery

Day 6: Biceps and Triceps

Barbell Bicep Curl:

4 sets x 8-10 reps

Hammer Curl:

3 sets x 10-12 reps

Preacher Carl:

3 sets x 10-12 reps

Tricep Dips:

3 sets x 10-12 reps

Triceps Overhead Extension:

3 sets x 10-12 reps

Triceps Pushdowns:

3 sets x 10-12 reps

Day 7: Rest or active recovery

Be sure to warm up before each workout and cool down after stretching exercises. Start with weights that challenge you but allow for proper form. 

Gradually increase the weight to progress and challenge your muscles. Be consistent and listen to your body for best results. Adjust the plan to your fitness level and consult a fitness professional for personalized guidance.