Kerala Vision Internet Provider

Weekly GYM Workout Plan

WARM-UP

1. Jumping Jacks
[2 sets x 20 reps]


2. Arm Circles
[2 sets x 10 reps (forward and backward)]


3. Leg Swings
[1 set x 10 reps each leg (front to back and side to side)]


4. Torso Twists
[2 sets x 10 reps (slow and controlled)]


5. High Knees
[2 sets x 20 reps]


6. Shoulder Rolls
[2 sets x 10 reps (forward and backward)]


7. Hip Circles
[1 set x 10 reps each leg (clockwise and counterclockwise)]

STRETCHING

1. Hamstring Stretch
[Hold for 20-30 seconds each leg]


2. Quad Stretch
[Hold for 20-30 seconds each leg]


3. Calf Stretch
[Hold for 20-30 seconds each leg]


4. Chest Stretch
[Hold for 20-30 seconds]


5. Shoulder Stretch
[Hold for 20-30 seconds each arm]


6. Triceps Stretch
[Hold for 20-30 seconds each arm]


7. Upper Back Stretch
[Hold for 20-30 seconds]


8. Neck Stretch
[Hold for 20-30 seconds each side]

WEEKLY WORKOUT PLAN

DAY 1 - MONDAY: LEGS

Leg Extension / Leg Curl:

[3 sets x 12 reps]

45 Degree Leg Press:

[4 sets x 10 reps]

Seated Calf Press:

[3 sets x 15 reps]

Wrist Curls:

[3 sets x 15 reps]

DAY 2 - TUESDAY: CHEST AND SHOULDERS

Inclined Chest / Shoulder Press:
[4 sets x 10 reps]


Pearl Delt / Pec Fly:
[3 sets x 12 reps]


Lateral Horizontal Bench Press:
[3 sets x 10 reps]

Seater Dip:
[3 sets x 12 reps]

DAY 3 - WEDNESDAY: BACK

Pull Down:
[4 sets x 10 reps]


Lateral D.Y. Row:
[3 sets x 12 reps]


Inclined T Bar Row:
[3 sets x 10 reps]

DAY 4 - THURSDAY: CARDIO

Running

[15 minutes]

Rowing

[10 minutes]

Cycling

[10 minutes]

Stomach Crunches

[3 sets of 15 reps]

Back Crunches

[3 sets of 15 reps]

Dying Bugs

[2 sets of 12 reps]

Leg Lowering

[2 sets of 10 reps]

Front Plank

[Hold for 30 seconds to 1 minute]

Long Lever Front Plank

[Hold for 20-30 seconds]

Side Plank

[Hold for 30 seconds on each side]

Side Plank with Leg Lift

[2 sets of 10 reps on each side]

1/2 Kneeling Pallof Press

[3 sets of 10 reps on each side]

Ab Wheel Rollouts

[3 sets of 8-10 reps]

Hollow Holds

[3 sets of 20-30 seconds]

Push Ups, Squats, Sit Ups

DAY 5: ARMS

45 Degree Camber Curl:

[3 sets x 12 reps]


Seated Dip:
[3 sets x 12 reps]



Wrist Curls:
[3 sets x 15 reps]

DAY 6: FULL BODY CIRCUIT

Leg Extension / Leg Curl:
[3 sets x 12 reps]



Pull Down:
[4 sets x 10 reps]


Inclined Chest / Shoulder Press:
[4 sets x 10 reps]


Lateral D.Y. Row:
[3 sets x 12 reps]


45 Degree Leg Press:
[4 sets x 10 reps]


Seated Calf Press:
[3 sets x 15 reps]

DAY 7: REST