Gym Workout Plan

Gym Workout Plans

Machine Gym Workout Plan

Standing Cable Fly 3 sets, 12-15 reps each.
Lying Leg Press 3 sets, 12-15 reps each.
Seated Cable Row 3 sets, 12-15 reps each.
Cable Tricep Press Down 3 sets, 12-15 reps each.
Lying Hamstring Curl 3 sets, 12-15 reps each.
Standing Cable Curl 3 sets, 12-15 reps each.
Rope Cable Front Raise 3 sets, 12-15 reps each.
Standing Calf Raise 3 sets, 12-15 reps each.
Stability Ball Reverse Crunch 3 sets, 15-20 reps each.

Free Weights Gym Workout Plan

Incline Barbell Bench Press 3 sets, 12-15 reps each.
Barbell Squat 3 sets, 12-15 reps each.
Single Arm Dumbbell Row 3 sets, 12-15 reps each.
Skull Crusher 3 sets, 12-15 reps each.
Stiff Leg Deadlift 3 sets, 12-15 reps each.
Barbell 21 3 sets, 21 reps each.
Dumbbell Military Press 3 sets, 12-15 reps each.
Seated Calf Raise 3 sets, 12-15 reps each.
Barbell Roll Out 3 sets, 15-20 reps each.

Gym Workout For Women

Stability Ball Chest Press 3 sets, 12-15 reps each.
Bosu Ball Squat 3 sets, 12-15 reps each.
Straight Arm Cable Press Down 3 sets, 12-15 reps each.
Bench Dip 3 sets, 12-15 reps each.
Stability Ball Hamstring Curl 3 sets, 12-15 reps each.
Stability Ball Dumbbell Curl 3 sets, 12-15 reps each.
Resistance Band Reverse Fly 3 sets, 12-15 reps each.
Body Weight Calf Raise 3 sets, 12-15 reps each.
Stability Ball Pike 3 sets, 15-20 reps each.