A great-looking body is a dream for almost everyone. The workout is the first and the prominent way to achieve it. However, mostly the things don’t turn out as expected and bring along the additional problems such as joint pain. This is the case when the workout is done in an incorrect and unguided way. Therefore, the need to have a perfect gym workout plan is essential to have an all-round development of the body without incurring any harm. In this post, we are sharing the details about a perfect gym workout plan for women and men (1).

How Long Should You Exercise?

The simple answer is 45 to 60 minutes. Building a good figure and body is all about doing workouts consistently for a right duration of time. You can, of course, go over an hour in case you haven’t worn out, only if you are not overdoing and pushing yourself too hard. You can do cardio exercises for 2 days a week and gym workout 2-3 days per week (2).

The golden rule of an effective workout is: less time, more intensity brings better results.

Directions

• Each of the workout sessions (Day 1, Day 2, and Day 3) should be performed once a week.
• Take a day rest between each one of them.

The Perfect Workout Plan for Women and Men

Day 1

1. Benchpress

• 6 Sets of 5 Reps, Rest: 0 sec
• Lie on a bench and hold the weight bar outside your shoulder width. Arch your back to create a gap with the bench.
• Unrack the weight bar and bring it down to your sternum with your elbows at 45 degrees by your side. Force your feet into the floor and lift the bar up.

2. Pushups

• 2 Sets of 10 Reps, Rest: 0 Sec
• Keep your hands on the ground at shoulder width, your abs firm and body straight.
• Squeeze your shoulder blades and lower your body until it is 1 inch above the floor.

3. Face Pull

• 2 Sets of 20 Reps, Rest 2-3 mins
• Hold the rope handle attached to the pulley of a cable station.
• Outstretch your hands and step back to build tension on the cable.
• Pull the handle close to your forehead with your palms facing your ears.

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4. Incline Dumb Bell Row

• 4 Sets by holding for 30-60 sec, Rest 0 Sec
• Adjust the workout bench to a 30-45 degree incline. Lie with your chest down.
• Hold the dumbbell in each hand and Pull them up to the sides of your body.

5. Bent Over Lateral Raise

• 1 Set of 12-15 Reps, Rest 90-120 Sec
• Stand with your feet apart shoulder-width. Hold the dumbbells in both your hands.
• Move your hips back and lower your torso until it is parallel to the floor.
• Raise your arms out to your sides to make them parallel as well.

6. Wide Grip Pushup

• 1 Set of 50-100 Reps, Rest as needed.
• Place your hands on the ground, 1 and a half times wider than your shoulder-width.
• Now, perform pushups.

7. Triceps Pushdown

• 1 Set of 100-150 Reps, Rest as needed.
• Grasp the elastic band attached to a sturdy overhead object.
• Keep your elbows to your sides. Now stretch and fold your lower arms.

Here is a gym workout routine by Carly Rowena

Day 2

1. Squat

• 5 Sets of 8 Reps, Rest 0 SecStand in a squat rack.
• Hold the bar comfortably and step into it.
• Unrack the bar and step back with your feet shoulder-width apart and turned slightly outward.
• Bend your hips back, then knees, and lower your body by pushing your knees outwards.
• To come back up, extend your hips.

2. Goblet Squat

• 2 Sets of 3-5 Reps, Rest 0 Sec.
• Stand and hold a kettlebell with your hands under your chin and turn your toes 30 degrees outwards.
• Squat, as low as you can, by pushing your knees outwards to make room for your elbows.
• Pushing your knees open increases the hip mobility and keeps them pain-free.

3. Bulgarian Split Squat

• 2 Sets of 30-60 sec hold (each leg), Rest 2-3 mins
• Hold dumbbells in both hands and stand in front of a bench with your left foot resting on it behind you.
• Lower your body so that the rear knee nearly touches the ground and your right thigh is parallel to the ground.

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4. Romanian Deadlift

• 4 Sets of 8-12 Reps, Rest 0 Sec
• Stand with your feet hip-width and grasp a barbell at shoulder width.
• Bend your hip back as much possible and bend your knees as needed. Lower the bar with your arms hanging outstretched until you feel your hamstrings getting stretched.

5. Dumb Bell Split Squat

• 4 Sets of 15 Reps in each leg, Rest 0 Sec
• Hold a dumbbell in both your hands and stagger your feet.
• With your torso straight, lower your body by bending your knees until your rear knee is about to touch the ground, and your right thigh is parallel to the ground.

6. Chin Up

• 4 Sets of 8-12 Reps, Rest 90-120 Sec
• Hold a pull-up bar with your palms facing your body.
• Hang and pull your body up until your chin is above the bar.

7. Step Up

• 1 Set of 50 Reps (each leg), Rest as needed
• Stand and place your right foot on a bench while holding dumbbells in both hands.
• Step up on the bench and leave the rear leg hanging.

8. Straight-bar Curl

• 1 Set of 100 Reps, Rest as needed
• Stand and hold a barbell shoulder width apart with palms facing up.
• Curl the bar without moving your upper arms.

Day 3

1. Deadlift

• 9 Sets of 3 Reps, Rest 0 Sec
• Stand with your feet hip-width apart. Bend your hips and reach down to hold the bar, outside your knees.
• Extend your hips and stand straight to move the bar up in front of your thighs.

 

2. Lateral Raise

• 1 Set of 5 reps, Rest 2-3 mins
• Hold dumbbells in both of your hands and raise your arms outwards 90 degrees to your sides.

3. Front Raise

• 1 Set of 5 Reps, Rest 0 Sec
• Stand on the resistance bands and hold its opposite ends.
• Move your stretched arms up in front of your body to the level of your shoulders.

4. Dumb Bell Overhead Press

• 1 Set of 5 Reps, Rest 0 Sec
• Hold the dumbbells in both your hands at the shoulder level with your palms facing in front of you.
• Now, raise the weights overhead.

5. Bent Over Lateral Raise

• 1 Set of 5 Reps, Rest 0 Sec
• Stand with your feet shoulder-width and hold the dumbbells. Bend your hips back to bring your torso parallel to the floor.
• By squeezing your shoulder blades raise the arms outwards to the sides to make them parallel to the floor as well.

6. Dumb Bell Halo

• 2 Sets of 10 Reps, Rest 90-120 Sec
• Hold both the ends of a dumbbell with your hands.
• Circle your head by rotating it around your body.
• As a substitute, you can use a plate instead of a dumb bell.

7. Seated Dumb Bell Overhead Press

• 4 Sets of 10-15 Reps, Rest 0 Sec.
• Sit on a bench. (It should have back support). Hold dumbbells in both your hands at shoulder level.
• Move them straight overhead.

8. Front Raise

• 4 Sets of 10-12 Reps, Rest 0 Sec
• Stand on the resistance bands and hold its opposite ends.
• Move your arms up in front of your body to the level of your shoulders.

9. Bent Over Lateral Raise

• 4 Sets of 15-20 Reps, Rest 90-120 Sec
• Stand with your feet shoulder-width and hold the dumbbells. Bend your hips back to bring your torso parallel to the floor.
• By squeezing your shoulder blades raise the arms outwards to the sides to make them parallel to the floor.

10. Shrug

• 1 Set of 100 Reps, Rest as needed
• Stand with feet shoulder-width apart.
• Hold a dumbbell or kettlebell in both your hands.
• Bend your hips back as much possible. Now extend your hips explosively and raise the weight to bring it in front of your body and continue to move it overhead.

11. Wide Grip Pushup

• 1 Set of 100 Reps, Rest as needed
• Place your hands on the ground, 1 and a half times wider than your shoulder-width.
• Perform pushups.

Traditional workout activities such as weightlifting, compress the joints exposing them to injury. Two ways can prevent such aches and pains generated from lifting; either you master a perfect technique so that your body could bear the heavyweight stress, or, vary your loads so that you don’t stay under much stress for longer durations.

Perform the workouts mentioned above to train your body in a well-guided way to achieve the desired results efficiently.