7-Day Gym Workout Plan In hindi

Day 1: Full Body Workout

• Warm-up: 5-15  minutes of light cardio (jogging, cycling, or jumping jacks)
• Squats: 3 sets of 15  repetitions
• Push-ups (or kneeling push-ups if needed): 3 sets of 10 repetitions
• Bent-over dumbbell rows: 3 sets of 15  repetitions
• Plank: 3 sets, hold for 25-35 seconds each
• Cool down: 10-15 minutes of stretching focusing on major muscle groups

Day 2: Rest or Light Cardio

• Rest day or light cardio such as walking, swimming, or cycling for 25-35 minutes to keep your body moving without overexerting

Day 3: Lower Body Focus

• Warm-up: 5-18 minutes of light cardio
• Lunges: 3 sets of 15 repetitions per leg
• Deadlifts (start with light weights or bodyweight): 3 sets of 10 repetitions
• Calf raises: 3 sets of 15 repetitions
• Glute bridges: 3 sets of 15 repetitions
• Cool down: 5-8 minutes of stretching

Day 4: Rest or Light Cardio

• Rest day or light cardio for 25-35 minutes.

Day 5: Upper Body Focus

• Warm-up: 5-8 minutes of light cardio
• Dumbbell shoulder press: 3 sets of 15 repetitions
• Bicep curls: 3 sets of 15 repetitions
• Tricep dips (using a chair or bench): 3 sets of 10 repetitions
• Lateral raises: 3 sets of 15 repetitions
• Cool down: 5-8 minutes of stretching

Day 6: Rest or Light Cardio

• Rest day or light cardio for 25-35 minutes.

Day 7: Core and Stability

• Warm-up: 5-15 minutes of light cardio
• Plank variations (side plank, forearm plank, etc.): 3 sets, hold for 25 -35 seconds each
• Russian twists: 3 sets of 15 repetitions (use a light weight or no weight initially)
• Bicycle crunches: 3 sets of 15 repetitions per side
• Superman pose: 3 sets, hold for 25-35 seconds each
• Cool down: 5-8 minutes of stretching

Strength Training Essentials - 7 Day Workout Plan Kindle Edition