🏋️‍♂️ 1 Week Beginner Gym Workout Plan

 

🏋️‍♂️ 1 Week Beginner Gym Workout Plan

Day 1 – Chest + Triceps

• Push-ups – 3 sets × 10–12 reps

• Bench Press – 3 sets × 8–10 reps

• Dumbbell Fly – 3 sets × 10 reps

• Triceps Dips – 3 sets × 8–10 reps

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Day 2 – Back + Biceps

• Pull-ups (assisted if needed) – 3 sets × 6–8 reps

• Lat Pulldown – 3 sets × 10 reps

• Dumbbell Row – 3 sets × 8–10 reps

• Biceps Curl – 3 sets × 10 reps

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Day 3 – Rest / Light Cardio

• 20–30 મિનિટ brisk walking અથવા cycling

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Day 4 – Legs

• Squats – 3 sets × 10–12 reps

• Lunges – 3 sets × 10 reps (દરેક પગ પર)

• Leg Press – 3 sets × 8–10 reps

• Calf Raise – 3 sets × 12–15 reps

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Day 5 – Shoulders + Abs

• Shoulder Press – 3 sets × 8–10 reps

• Lateral Raise – 3 sets × 10–12 reps

• Plank – 3 × 30–60 seconds

• Crunches – 3 sets × 15 reps

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Day 6 – Full Body / Cardio

• Burpees – 3 sets × 8 reps

• Deadlifts – 3 sets × 8–10 reps

• Skipping – 5 minutes

• Mountain Climbers – 3 sets × 15 reps

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Day 7 – Rest / Stretching

• હળવું યોગા, deep breathing, સ્ટ્રેચિંગ.

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⚡ ડાયટ ટિપ્સ (જિમ સાથે)

• દરેક ભોજનમાં પ્રોટીન ઉમેરો (દાળ, પનીર, દૂધ, દહીં, ચણા).

• Workout પછી banana + milk / protein shake લો.

• Junk food, cold drink, વધારે તેલ ટાળો.