GYM Exercise Chart Day Wise
GYM Exercise Chart Day-Wise with Pictures
Monday (Upper Body):
- Bench Press: 3 sets x 8-10 reps
- Lat Pulldowns: 3 sets x 8-10 reps
- Shoulder Press: 3 sets x 8-10 reps
- Bicep Curls: 3 sets x 10-12 reps
- Tricep Dips: 3 sets x 10-12 reps
- Push-ups: 3 sets to failure
Tuesday (Lower Body):
- Squats: 4 sets x 8-10 reps
- Deadlifts: 4 sets x 8-10 reps
- Leg Press: 3 sets x 10-12 reps
- Lunges: 3 sets x 10-12 reps per leg
- Leg Curls: 3 sets x 10-12 reps
- Calf Raises: 4 sets x 12-15 reps
Wednesday (Rest or Cardio):
- Rest day to allow muscles to recover OR incorporate cardiovascular exercises like running, cycling, or swimming for 30-45 minutes.
Thursday (Upper Body):
- Pull-ups: 3 sets to failure
- Bent-over Rows: 3 sets x 8-10 reps
- Chest Flyes: 3 sets x 10-12 reps
- Lateral Raises: 3 sets x 10-12 reps
- Hammer Curls: 3 sets x 10-12 reps
- Tricep Pushdowns: 3 sets x 10-12 reps
Friday (Lower Body):
- Front Squats: 4 sets x 8-10 reps
- Romanian Deadlifts: 4 sets x 8-10 reps
- Step-ups: 3 sets x 10-12 reps per leg
- Leg Extensions: 3 sets x 10-12 reps
- Seated Calf Raises: 4 sets x 12-15 reps
- Plank: 3 sets, hold for 30-60 seconds
Saturday (Full Body or Active Rest):
- Full-body workout focusing on compound exercises such as squats, deadlifts, bench press, and pull-ups, 3 sets x 8-10 reps each. OR
- Active rest day with low-intensity activities like yoga, hiking, or light stretching.
Sunday (Rest):
- Rest day to allow for complete recovery and muscle growth.