A Gym Workout Plan For Every Muscle Group
You recently signed up for a monthly gym membership at the newest health club down the street. You have made the decision that now is the time to get into the kind of shape you have been dreaming about. You have purchased new workout clothes, new athletic shoes, a shiny new water bottle and a fresh towel. Now what?
See workouts below.
Many new gym members, after a short tour of the facility, are simply turned loose in an unfamiliar place with unfamiliar people and even more unfamiliar equipment. It can be scary, and a gym workout for women can be even more intimidating. Without a gym workout routine, you may just end up wandering from machine to machine with no clear-cut direction or purpose.
I see well-intentioned folks on a daily basis at my local gym performing the exact same 3-4 exercises on the exact same machines every time they workout. And you know what? They look exactly the same as they did 6 months ago. They are not seeing results because they don’t have a plan.
These gym workout plans will enable you to have a systematic and organized approach. As with many things in life, to achieve results, you simply must have a plan. These gym workout plans may also be used for your home gym workouts, assuming you have the proper equipment.
Begin your gym workout routine with 5-10 minutes of light cardio and a basic stretching routine to prepare your heart, lungs and muscles.
The following programs are designed as full body workouts, using either machines, free weight exercises, or a combination of both. Click here for split routines.
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.
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.
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.