GYM Schedule

 

🏋️‍♂️ WORKOUT DETAILS

🔹 Day 1 – Chest + Triceps

Bench Press – 4 sets

Incline Dumbbell Press – 3 sets

Chest Fly – 3 sets

Tricep Pushdown – 3 sets

Overhead Tricep Extension – 3 sets

🔥 Finish with:

10–15 min treadmill (fast walk)

🔹 Day 2 – Back + Biceps

Lat Pulldown – 4 sets

Barbell Row – 3 sets

Seated Cable Row – 3 sets

Barbell Curl – 3 sets

Hammer Curl – 3 sets

🔥 Finish:

10 min cycling

🔹 Day 3 – Legs + Abs (Important for fat loss)

Squats – 4 sets

Leg Press – 3 sets

Lunges – 3 sets

Leg Curl – 3 sets

Calf Raises – 3 sets

Abs:

Plank – 3 rounds

Leg Raises – 3 sets

🔥 Finish:

10 min incline walk

🔹 Day 4 – Shoulders + Cardio

Overhead Press – 4 sets

Lateral Raise – 3 sets

Rear Delt Fly – 3 sets

Shrugs – 3 sets

🔥 Cardio:

20–25 min treadmill / cycling

🔹 Day 5 – Full Body + HIIT (Fat Burner Day)

Deadlift – 4 sets

Push-ups – 3 sets

Pull-ups / Lat Pulldown – 3 sets

Kettlebell Swings – 3 sets

🔥 HIIT:

Burpees – 30 sec

Mountain Climbers – 30 sec

Rest – 30 sec
👉 Repeat 5–6 rounds

🔹 Day 6 – Light Cardio

Walking / Cycling – 30–40 min

Stretching

🔹 Day 7 – Rest 😴