Scribd
Upload
2 views2 pages

Weekly Gym Routine for Optimal Fitness

The document outlines a weekly gym routine focusing on different muscle groups each day, including legs, push (chest and shoulders), pull (back and posture), and full body workouts. It emphasizes the use of machines for exercises, specifies sets and repetitions, and includes warm-up and active rest days. The routine aims to enhance strength while managing blood pressure and promoting recovery.

Uploaded by

md.shihab.r
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
2 views2 pages

Weekly Gym Routine for Optimal Fitness

The document outlines a weekly gym routine focusing on different muscle groups each day, including legs, push (chest and shoulders), pull (back and posture), and full body workouts. It emphasizes the use of machines for exercises, specifies sets and repetitions, and includes warm-up and active rest days. The routine aims to enhance strength while managing blood pressure and promoting recovery.

Uploaded by

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

GYM ROUTINE

WARM-UP (EVERY GYM DAY - 10 MINS)


 Recumbent Bike (Sitting Cycle): 5 Minutes (Low Resistance). Do not use upright cycle.
 Mobility: Neck rotations (slow), Shoulder rolls, Torso twists.

DAY TARGET EXERCISES (Use Machines Only) SETS x REPS

SAT LEGS 1. Leg Press Machine: Feet high on plate. Push through heels. Do not lock knees 3 x 15
(Safe Loading) (Replaces Squat).

Burning the most calories 2. Leg Extension: Light weight, squeeze quads. 3 x 12
using large muscles. 3. Seated Leg Curl: Hamstrings. 3 x 12

4. Plank: Hold on elbows. (Breathe continuously!) 3 x 20 sec

SUN PUSH 1. Chest Press Machine: Exhale as you push forward. Keep head back against the pad. 3 x 12
(Chest & Shoulders) 2. Pec Deck (Butterfly): Elbows slightly bent. Stretch comfortably.
Upper body strength without 3 x 12
3. Machine Shoulder Press: Use "Neutral Grip" (palms facing ears) if available—it
raising blood pressure too protects shoulders. Don't lock elbows.
high. 3 x 10
4. Tricep Pushdown: Cable machine.

3 x 15

MON REST Active Rest: 30 mins walking outside. No gym. N/A

TUE PULL 1. Lat Pulldown: Lean back slightly, pull to chest. 3 x 12


(Back & Posture) 2. Seated Cable Row: Squeeze shoulder blades, Squeeze back muscles. 3 x 12
Correcting posture and 3. Machine Bicep Curl: Controlled motion.
engaging the back. 3 x 15
4. Assisted Chin-Up Machine: Set the "Assistance Weight" to 70kg+. You should float
up easily. We want movement, not struggle. 3 x 10

WED REST Active Rest: 30 mins walking outside. No gym. N/A

THU FULL BODY 1. Leg Press


(Circuit) 2. Chest Press
Fat Burner 3 x 15
3. Lat Pulldown

4. Ab Crunch Machine: Light weight.

(Do as a circuit: 1 set of each, rest, repeat 3 times)

FRI FULL REST Sleep extra. Prepare food for next week. N/A

Recovery

You might also like