How I plan my Gym Workout Day 1

First, you have to do some basic warmup for ready your muscles. You may walk in the treadmills for only 10 minutes is enough. Similarly, you may cycling, cross treadmills.

After that you have to do some basic stretching like skipping, jumping jack, hand movement, legs movement, shoulder movement to avoid injury and pain for your day 1 journey. You should select your one big muscles for one specific day for perfect result. For example, Chest muscles, back muscle, leg muscle.

Day 1- Target Chest Muscles

Pushup

After warmup and dynamic stretching you should start basic pushup workout because pushup is fantastic workout for your target chest muscles.

You should pushup by using 2 pushup bar and try to chest up and go more down.

You have to complete 3 to 4 sets where every set has 10 to 12 repetitions.

Now your chest muscles are ready for forthcoming exercises.

Machine Chest Workout

After pushups, some people do Bench Press, But I prefer before bench Press you should do some Machine chest exercises targeting your upper chest. You have to do 3 sets with 10 to 12 repetitions.

Bench Press

This exercise is very good for targeting your chest muscles. You have to remember one thing that low weights and high repetitions are key to success. You have to increase your weights gradually to take the challenge.

Alternately you may do Dumbbells' Bench Press, starting with low weights and gradually increase the weights as per your capacity and level.

Now it's time to drink little bit water. You need some grips like wrist support, gloves or grips to carry weights, wear gym belt during heavy weights.

Pull Over

Pullover is a nice workout for chest muscles. It is little bit risky during heavy weights because if dumbbells' falling on your face then you will be suffer a long term problem. So, be careful heavy pullover is your game starts.

Cable Fly or Pictorial Machine Fly

This exercises are most effective for your chest muscles. Increase the weights gradually. You have to remember one thing that you should complete your sets and reps to complete your game plan.

Incline Dumbbells' Press or Incline barbell Press

Incline dumbbell press is very good exercise for your upper chest muscles.

Decline Dumbbells' press or Decline barbell Press

Decline dumbbell press is very good exercise for your lower chest muscles.

Your chest exercise is done and now you should add other small muscle group exercises like bicep, triceps. However, triceps is big muscle groups. Bicep is comparatively lower muscles group. But people like to increase his or her bicep muscles first.

I prefer Triceps with Chest but you may prefer shoulder or abs whatever you wish.

I like to do bicep and triceps at the same time which is called super set. ONE set bicep and NEXT set triceps'. Similarly you have to compete 3 to 4 sets.

Bicep and Triceps' Super Set

I prefer to do triceps rope extension. Support single dumbbells' curl with dumbbells' or barbell. You have to complete your sets and reps.

Barbell Curl for Bigger Bicep

Start with very lowest weights and gradually increase the weights for barbell curl. You can do the same with dumbbells'. You have to complete your sets and reps.

Triceps' Rope push Down

You should Use Rope in that case. Increase the weights gradually. Sudden increase will suffer injury. You have to complete your sets and reps.

Bicep workout with Bar and cable

It is also good exercise. Add a bar with cable and start bicep workout. You can do this exercise by standing or sitting position. You have to complete your sets and reps.