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Full-Body Workout Plan for Gym

The document outlines a full-body gym routine designed for three days a week, including a warm-up, exercises for legs, upper body push and pull, arms, and core. Each section specifies the exercises along with recommended sets and repetitions. It also includes optional cool down activities such as light stretching and foam rolling.

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Ahmed Dridi
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16 views1 page

Full-Body Workout Plan for Gym

The document outlines a full-body gym routine designed for three days a week, including a warm-up, exercises for legs, upper body push and pull, arms, and core. Each section specifies the exercises along with recommended sets and repetitions. It also includes optional cool down activities such as light stretching and foam rolling.

Uploaded by

Ahmed Dridi
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Full-Body Gym Routine (3 Days a Week)

Warm-Up
- 7 minutes light running (5 km/h)

- Dynamic stretches or mobility (e.g., leg swings, arm circles, hip openers)

Legs (Lower Body Push + Pull)


- Goblet Squats (or Barbell Squats if ready) - 3x8-12

- Romanian Deadlifts (Dumbbell or Barbell) - 3x10-12

- Smith Machine Calf Raises - 3x15-20

Upper Body Push


- Bench Press (or Dumbbell Press) - 3x8-12

- Overhead Shoulder Press - 3x8-12

- Dips (Bodyweight, Assisted, or Weighted) - 3x8-12

Upper Body Pull


- Pull-Ups (or Lat Pulldown) - 3x6-10

- Dumbbell or Barbell Rows - 3x8-12

Arms
- Bicep Curls (Dumbbell, Barbell, or Cable) - 3x10-12

Core & Abs


- Knee Raises (Lower Abs) - 3x12-15

- Cable Crunches (Weighted, Upper Abs) - 3x12-15

Cool Down (Optional)


- Light stretching (hamstrings, quads, shoulders, back) - 5-10 min

- Foam rolling if available

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