gym workout
One Hour Gym Workout is 4% of Your Day
You might prefer gym workout in order to reach your fitness goals and that is awesome! Nevertheless, make sure you maintain your gym workout session as a daily routine because the most important thing is consistency. Obviously your health and your body is worth one hour of the 24 hours
Gym workout advantages
- More weights and more options for resistance training
- Various options of cardio vascular training
- Group exercise and group classes
- Assistance from trainers
Keep in mind
You need to consider these factors in order to live a healthy life style and to reach the body of your dreams:
- Nutrition plan
- Gym Workout Routine
- Recovery
Before You sign up
In the first place, once you put these things on top of your priority list, you are more likely to maintain your gym workout session as a daily lifestyle.
- Membership fees should be within your budget.
- The gym should not be more than ten minutes away from your house
- The facility should be clean and the equipment should be hygienic
- Working hours must be suitable for you
- Availability and plenty of equipment and space so you do not have to wait for a specific equipment to use
- Customer service has be good enough which means you get to find enough help and motivation
- Enough variety of interesting group exercise classes for those who prefer the gym workout session to be a group workout
Step by step
Now that you have signed up for the gym, it is time to start your journey of gym workout. Firstly, you should know your current fitness level and your body composition measurements. Besides, body composition analysis is the key for that as it will tell you everything you need to know. For example, this test should help you find out your current weight, body fat mass and skeletal muscle mass as well as total fitness score.
Secondly, set your fitness goal before you start your gym workout. Furthermore, determine how much body fat you need to lose and the muscle mass that should be added without forgetting fitness score improvement strategy . However, I always recommend to set a 90 DAYS goal and to put 90 DAYS gym workout plan as it is enough time to see results.
Finally , gym workout plan and nutrition plan are the most important tools in order to reach any fitness goal. In addition, as a gym user you need to be fully dedicated in following up these plans until all your fitness goal are reached. As a result, the body and health transformation that you are going to witness should be your biggest motive.
Gym Workout Program
Firstly, we discussed earlier how gym Workout program is essential for you to start seeing results. Moreover, I always recommend to start with this 3 DAYS gym workout routine then we can make modifications in the future. Furthermore, your should follow this plan for at least 4 weeks and then we can adjust it later on.
In addition, the first day will consist of push exercises that include chest, shoulders and triceps. Alternatively, second day shall contain all pull exercises such as back and biceps. Finally, the day 3 is my favorite day of legs and abdominal muscles. However, you shall be doing cardiovascular training for at least 30 min after your weights workout and day 7 will be your off day. On the other hand, if you face any difficulty following up with this routine, I would suggest you change your gym workout program to be for 3 days and rest on day 4 then start over on day 5.
In addition, you might start your first week by doing 2 sets instead of 3 sets then add one more set starting from week 2. Moreover, you should rest for 30-45 seconds between sets. Last but not least, focus on the right technique of every exercise more than you focus on lifting heavy weights in the wrong way.
As a conclusion, all gym workout days are important but I just want to remind you NOT to skip legs day. Moreover, not only legs workout will impress you with its results to your body and your health, but it will also help you build more muscles and burn more fats. As a result, legs workout will enhance your strength and performance and it will protect you from injuries.
Chest+Shoulders+Triceps
- Flat barbell bench press 12-12-12
- Inclined dumbbells press 12-12-12
- Dip 10-10-10
- Chest cable fly 15-15-15
- Military barbell shoulder press 12-12-12
- Side Dumbbell lateral raise 15-15-15
- Front lateral raise 15-15-15
- Cable triceps extension 12-12-12
- EZ-bar triceps extension 12-12-12
Back+Biceps
- Lat pull down 12-12-12
- Pent over barbell row 12-12-12
- Seated cable row 12-12-12
- Dead lift 15-15-15
- Standing dumbbell shrug 15-15-15
- Reverse dumbbell fly 15-15-15
- Biceps barbell curl 15-15-15
- Alternating dumbbell curl 15-15-15
Legs+Abdominal
- Squats 12-12-12
- Lunges 12-12-12
- Leg press 12-12-12
- Quad extension 15-15-15
- Hamstring curl 15-15-15
- Seated calf raise 20-20-20
- Standing calf raise 20-20-20
- Flat full crunches 20-20-20
- Side oblique crunches 20-20-20
- Lower abdominal Leg raise 20-20-20
Gym Workout Cardiovascular Training
This type of training is simply an activity that increases your heart rate from rest state to a high rate and maintain it high through out the session. Above all, it has many benefits that we can not ignore. For instance, cardio will strengthen your heart so that it does not have to work as hard to pump blood. As a result, your health is going to improve and you should be protected from diseases such as: heart diseases, high cholesterol, high blood pressure and diabetes. Furthermore, cardio is your magic tool to burn more fats and to increase your lungs capacity. As a conclusion, your total strength and performance should be enhanced. In summery, gym workout cardiovascular training such as: walking, jugging, cycling, skipping and rowing.