Day 1: Full body
- Legs: barbell back squats — 3 sets of 5 reps.
- Chest: flat barbell bench press — 3 set of 5 reps.
- Back: seated cable rows — 3 sets of 6–8 reps.
- Shoulders: seated dumbbell shoulder press — 3 sets of 6–8 reps.
- Triceps: cable rope triceps pushdowns — 3 sets of 8–10 reps.
What is a good 7 day workout schedule?
- Day 1 – Push (Quad, Chest, Triceps)
- Day 2 – Pull (Hamstrings, Glutes, Back, Biceps)
- Day 3 – Push (Shoulders, Chest, Triceps)
- Day 4 – Pull (Hamstrings, Glutes, Back, Biceps)
- Day 5 – Push (Quad, Chest, Abs)
- Day 6 – Pull (Hamstrings, Glutes, Back)
- Day 7 – Bonus Day (Biceps, Triceps, Abs, Shoulders)
Can I go for gym workout everyday?
A weekly day of rest is often advised when structuring a workout program, but sometimes you may feel the desire to work out every day. As long as you’re not pushing yourself too hard or getting obsessive about it, working out every day is fine.
How do I plan my day at the gym?
As you design your fitness program, keep these points in mind:
- Consider your fitness goals.
- Create a balanced routine.
- Start low and progress slowly.
- Build activity into your daily routine.
- Plan to include different activities.
- Try high-interval intensity training.
- Allow time for recovery.
- Put it on paper.
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