1 Week Gym Workout Plan
Are you looking to kickstart your fitness journey or take your workout routine to the next level? This 1 week gym workout plan is designed to help you achieve your fitness goals, whether you're a beginner or an experienced gym-goer.
Day 1: Chest and Triceps
Warm-up
- 5-10 minutes on the treadmill or stationary bike
- Dynamic stretching for chest and triceps (arm circles, chest opens, etc.)
Exercises
- Barbell Bench Press: 3 sets of 8-12 reps
- Incline Dumbbell Press: 3 sets of 10-15 reps
- Cable Flyes: 3 sets of 12-15 reps
- Tricep Pushdowns: 3 sets of 10-12 reps
- Overhead Dumbbell Extension: 3 sets of 12-15 reps
Cool-down
- 5-10 minutes of stretching for chest and triceps
Day 2: Back and Biceps
Warm-up
- 5-10 minutes on the treadmill or stationary bike
- Dynamic stretching for back and biceps (arm circles, shoulder rolls, etc.)
Exercises
- Pull-ups: 3 sets of as many reps as possible
- Barbell Rows: 3 sets of 8-12 reps
- Lat Pulldowns: 3 sets of 10-12 reps
- Dumbbell Bicep Curls: 3 sets of 10-12 reps
- Hammer Curls: 3 sets of 10-12 reps
Cool-down
- 5-10 minutes of stretching for back and biceps
Day 3: Rest day
Day 4: Legs
Warm-up
- 5-10 minutes on the treadmill or stationary bike
- Dynamic stretching for legs (leg swings, lunges, etc.)
Exercises
- Squats: 3 sets of 8-12 reps
- Leg Press: 3 sets of 10-12 reps
- Lunges: 3 sets of 10-12 reps per leg
- Leg Extensions: 3 sets of 12-15 reps
- Leg Curls: 3 sets of 10-12 reps
Cool-down
- 5-10 minutes of stretching for legs
Day 5: Shoulders and Abs
Warm-up
- 5-10 minutes on the treadmill or stationary bike
- Dynamic stretching for shoulders and abs (arm circles, shoulder rolls, etc.)
Exercises
- Dumbbell Shoulder Press: 3 sets of 8-12 reps
- Lateral Raises: 3 sets of 10-12 reps
- Rear Delt Flyes: 3 sets of 12-15 reps
- Plank: 3 sets of 30-60 seconds
- Russian twists: 3 sets of 10-12 reps
Cool-down
- 5-10 minutes of stretching for shoulders and abs
Day 6 and 7: Rest days
Remember to adjust the weights and reps based on your fitness level and goals. It's also important to warm up properly before each workout and cool down afterwards to prevent injuries. Make sure to stay hydrated and fuel your body with a balanced diet to support your workout routine. Happy lifting!
