Personal gym workout plan with complete routine split superset and compound movements

Normally before starting gym workout I have to warmup. My favorite workout for warmup as follows:

1. Start with Treadmill

5 minutes slow walk, 5 minutes run in moderate speed not too high and not too fast; At the initial level not more than 10 minutes. However, if you want to fat loss, you have to run on treadmill after strength training and some compound movements like squat, bench press, deadlift etc. But the problem is after strength training I leave my gym because I am tired but not retired just kidding have fun. Gym with fun is important. So, sometimes I watch anatoly's video and use head phone to listen music click the link for you nice gym music. However, say hi, hello with your friends during gym workout.

2. Jumping jack

Start for jumping jack 3 sets, one set equals to 10-12 resps; You may add skipping if you are to fat. But sometimes I skip because I have to do other may workouts.

3. Kick Boxing

I like kick boxing for only 5- 7 minutes because my target is fat loss, abs shape and overall weight loss; However, few gym have no kick boxing equipment but my gym has a nice kick boxing with rubber tire; Use hand gloves and wrist support duirng this type of workout.

4. Pushup

After that I prefer pushup, free hand pushup which is best starting basic strength workout. I am little bit fat so I start with knee pushup and then full push up;

Remember, You should not follow the same routine like pushup everyday. you may change or variation of your workout.

6. Plank

During pushup, I do some plank workout because My belly size is too big; I try for plank variations link here for my plank routine; You may do plank exercise later but I am little bit lazy and because I start pushup up in the gym mat after lying down. So, I use my other exercise in the mat like plank. However, I suggest do abs workout after strength training;

However, If you have enough time and if you are too fat then you should do basic free hand squat, knee high, kick butt, cable wood chopper;

After pushup, I usually start bench press or dumbbells' bench press targeting my chest workout. But I am not doing the same bench press everyday, I change my gym workout routine like split workout and some compound movement.

Bench Press Strength Training

Bench press is the best compound movement targeting chest workout but it also work for bicep, tricep, shoulder and abs too.

Use wrist support, gloves or grips I am using moto bike grips and gym belt for safety but if you form is ok then you may not using gym belt.

Best tips personal creation bench press with calf workout:

Actually whenever I use bench then I do many exercises like bench press with dumbbells' and whenever I sit I put dumbbells' on my knee and starting calf workout, Normally I start with 15 kg and then increase up to 20 kg not more than that because this is my capacity now, If I take heavy like 22 kg or more than I am doing to tired and get out from gym.

Sometime, I do some bicep and triceps workout with dumbbells' bench press. And I do other chest workout like PULL OVER.

For the strength training I usually follow the following split workout

DAY 1 - Wider and Bigger Back Workout | Full Muscle Building Series

DAY 2 - Biceps & Triceps workout for Bigger Arms | Full Muscle Building Series

DAY 3 - Ultimate Abs & Calves Workout | Full Muscle Building Series

DAY 4 - Most Effective Chest & Biceps Workout | Full Muscle Building Series

DAY 5 - Shoulder Tricep Workout for Maximum Results | Full Muscle Building Series

DAY 6 - Leg Day Workout for Muscle Growth | Full Muscle Building Series

You will be happy to know that during chest workout I do some back workout with 20 kg dumbbells' and bench support. It is my personal plan but better split your workout like Day 1, Day 2 as mentioned above.

So, you may ask me why I am doing wrong and my answer it is my interest to do random workout like cocktail.

Now you may want to do which back workout I do with my chest workout , it is called

Dumbbell Single-arm Row with 20 kg dumbbells' which is one of my favorite with bench support. You may not follow my routine but I am doing exactly the same thing. Now You may ask me some question in the comments below and my YouTube videos. Sometimes I do hip up abs workout during bench workout and triceps dips which normally people not doing the same thing. However, subscribe my youtube channel and check my description and don't forget for like share and subscribe my youtube channel.

Bicep, Triceps and abs workout compound movements

After that I do for my bicep and triceps superset means going to cable and select one cable for bicep and select other cable for triceps at the same time and start hanging leg raise after bicep triceps exercises.

Step one:

Bicep with low weight one to two sets and then increase weights like progressive workout because I like progressive workout.

Step two:

Go for triceps by other cables; And do some hanging leg raise , I repeat the following exercises bicep, triceps and hanging leg raise 3 times means 3 sets and I do some heavy weight cable crunch targeting my abs workout too.

However, I do not doing the same workout everyday, I change my workout like select a day for squat and deadlift which I like most. And so some legs workout like leg press, hamstring exercise, quad and calf exercise targeting legs muscles.

Tips during leg exercise

Do some legs stretching like leg movement, leg muscles, basic lunges before doing leg training with weights. Use comfortable shoes and follow the instructor guidelines.

I like cable wood chopper and chest workout with cables which I do on other day or chest day depends on my interest and energy level. But I recommend you to do split workout like target a day for one big muscle like legs, other day for chest with triceps and other day absolutely back and bicep.

Select a day for back workout which I do and start with lat pull down, progressive workout means start slowly with light weight and increase the weights gradually.

After completing all these strength training you may do some cardio but I can not because I am going to tired. However, you have to drink some water and using towels is a must. and you may walk slowly in the treadmills.

Remember, use body spray and drink little bit water during workout which was missing during workout.