GYM WORKOUT

Here’s a full-body gym workout that targets all major muscle groups. This workout is designed to build strength, improve endurance, and promote muscle growth. You can do this 3-4 times per week with a rest day in between. If you’re a beginner, start with lighter weights and gradually increase as you get stronger.

Full-Body Gym Workout (3-4 Days Per Week)

Warm-Up (5-10 minutes)

• Treadmill or stationary bike (light pace)
• Dynamic stretches (arm circles, leg swings, hip rotations, etc.)

Workout Routine

Each exercise: 3 sets of 8-12 reps (unless otherwise noted)

1. Lower Body

1. Squats (Barbell or Smith Machine)
   Main target: Quads, hamstrings, glutes
   Alternative: Goblet squats (dumbbell)
2. Leg Press
   Main target: Quads, glutes
   Alternative: Bulgarian split squats (bodyweight or dumbbell)
3. Romanian Deadlifts (Dumbbell or Barbell)
   Main target: Hamstrings, glutes
   Alternative: Leg curls (machine)

2. Upper Body Push

4. Bench Press (Barbell or Dumbbell)
   Main target: Chest, shoulders, triceps
   Alternative: Push-ups (bodyweight)
5. Overhead Shoulder Press (Dumbbells or Barbell)
   Main target: Shoulders, triceps
   Alternative: Machine press or Arnold press
6. Dumbbell Lateral Raises
   Main target: Shoulders (side delts)
   Alternative: Cable lateral raises

3. Upper Body Pull

7. Pull-Ups or Lat Pulldown (assisted if necessary)
   Main target: Lats, upper back, biceps
   Alternative: Assisted pull-up machine or resistance band pull-ups
8. Seated Row (Cable machine)
   Main target: Back (lats, traps), biceps
   Alternative: Barbell or dumbbell bent-over rows
9. Face Pulls (Cable machine or resistance bands)
   Main target: Upper back, rear delts

4. Core

10. Plank
    Hold for 30-60 seconds
    Main target: Core, shoulders
11. Russian Twists (with or without weight)
    Main target: Obliques, core
12. Leg Raises (Hanging or on a bench)
    Main target: Lower abs

Cool-Down (5-10 minutes)

• Stretching: Focus on the muscles you worked.
• Foam rolling: Especially if you’re feeling tight.

Additional Tips:

• Progressive Overload: Gradually increase weight or reps each week to continue making gains.
• Rest: Rest 60-90 seconds between sets.
• Form over weight: Prioritize good form to prevent injury.

This workout will help you build a solid foundation in strength training. If you’re looking to focus on something specific (like arms, or more cardio), let me know, and I can adjust the routine!