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gym workout plan

tdbnz

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Here is a sample gym workout plan that can be adjusted to suit your fitness level and goals:

Day 1:

  • Warm up: 5-10 minutes of light cardio (jogging, cycling, etc.)
  • Strength training: 3 sets of 8-12 reps for each of the following exercises:
    • Bench press
    • Lat pulldown
    • Shoulder press
    • Squats
    • Deadlifts
    • Leg press
  • Cool down: 5-10 minutes of stretching
Day 2:

  • Warm up: 5-10 minutes of light cardio
  • Cardio: 30-45 minutes of steady-state cardio (treadmill, elliptical, etc.)
  • Cool down: 5-10 minutes of stretching
Day 3:

  • Warm up: 5-10 minutes of light cardio
  • Strength training: 3 sets of 8-12 reps for each of the following exercises:
    • Bicep curls
    • Tricep dips
    • Lunges
    • Calf raises
    • Planks
    • Russian twists
  • Cool down: 5-10 minutes of stretching
Day 4: Rest day

Day 5:

  • Warm up: 5-10 minutes of light cardio
  • Strength training: 3 sets of 8-12 reps for each of the following exercises:
    • Chest flyes
    • Leg curls
    • Leg extensions
    • Push ups
    • Sit ups
    • Back extensions
  • Cool down: 5-10 minutes of stretching
Day 6:

  • Warm up: 5-10 minutes of light cardio
  • Cardio: 30-45 minutes of high intensity interval training (HIIT)
  • Cool down: 5-10 minutes of stretching
Day 7: Rest day

It's important to listen to your body and adjust the intensity and volume of your workouts as needed. Make sure to also incorporate proper nutrition and hydration into your fitness routine
 

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