Top 10 Gym Workout Routine proper form with Warm-Up
Gym Workout Routine with Warm-Up
Welcome to a world of wellness and strength, where each step you take in your fitness journey propels you toward a healthier, fitter version of yourself. Embarking on a gym workout routine is exhilarating, but a successful and injury-free journey begins with the fundamental element: warm-up exercises.
Day 1: Chest and Triceps
Warm-Up:
- Jumping Jacks: 3 sets x 30 seconds
- Arm Circles: 2 sets x 20 seconds (forward and backward)
- Push-Up Plus: 2 sets x 10 reps (a variation of push-ups where you protract and retract your shoulder blades at the top of the movement)
Chest and Triceps
- Flat Bench Barbell Press: 4 sets x 8-10 reps
- Incline Dumbbell Press: 4 sets x 8-10 reps
- Chest Flies: 3 sets x 10-12 reps:
- Triceps Dips: 3 sets x max reps
- Triceps Pushdown: 3 sets x 10-12 reps
Day 2: Back and Biceps
Warm-Up:
- Jump Rope or Jumping Jacks: 3 sets x 30 seconds
- Shoulder Rotations: 2 sets x 20 seconds (forward and backward)
- Bodyweight Rows: 2 sets x 10 reps (using a bar or TRX straps)
- Deadlifts: 4 sets x 5 reps
- Pull-ups or Lat Pulldowns: 4 sets x 8-10 reps
- Barbell Rows: 3 sets x 8-10 reps
- Dumbbell Bicep Curls: 3 sets x 10-12 reps
- Hammer Curls: 3 sets x 10-12 reps
In addition, you may include T-Bar Row, Hyper Extension, etc.
Day 3: Legs and Abs
Warm-Up:
- Bodyweight Squats: 3 sets x 10 reps
- Leg Swings: 2 sets x 20 seconds (each leg)
- Plank with Hip Rotations: 2 sets x 20 seconds (alternating hip rotations in plank position)
- Squats: 4 sets x 8-10 reps
- Leg Press: 4 sets x 10-12 reps
- Lunges: 3 sets x 10 reps each leg
- Leg Curls: 3 sets x 10-12 reps
Planks and Plank Variations: 3 sets x 30-60 seconds
In addition, you may include Burpee, Cable Crunch, Hanging leg raise, Seat-up bench, Machine roller or crunches or reverse crunches.
Day 4: Shoulders and Traps
Warm-Up:
- Arm Circles: 3 sets x 20 seconds (forward and backward)
- Resistance Band Pull-Aparts: 2 sets x 15 reps (using a resistance band to warm up the shoulder muscles)
- Scapular Push-Ups: 2 sets x 10 reps (focus on scapular mobility)
- Overhead Barbell Press: 4 sets x 8-10 reps
- Dumbbell Lateral Raises: 3 sets x 10-12 reps
- Upright Rows: 3 sets x 10-12 reps
- Shrugs: 4 sets x 10-12 reps
- Front Raises: 3 sets x 10-12 reps
In addition, you may include Face Full : 3 sets x 10-12 reps
Day 5: Cardio and Active Recovery
Warm-Up:
- Jumping Jacks or Light Jog: 3 sets x 30 seconds
- Dynamic Stretching: 5 minutes (leg swings, arm swings, hip circles)
- 30-45 minutes of moderate-intensity cardio (e.g., brisk walking, cycling, or swimming).
- Foam rolling and stretching for overall flexibility and mobility.
Day 6: Rest
Complete rest or light activities like walking or yoga.
Focus on adequate hydration, nutrition, and sleep.
Day 7: Repeat Cycle or Rest
Repeat the workout cycle or take another rest day, depending on your preference and recovery level.
For each warm-up exercise, perform it with proper form and control. The warm-up should increase your heart rate slightly and prepare your muscles and joints for the upcoming workout. Adjust the intensity and duration of warm-up exercises based on your individual needs and fitness level.
In this article, we'll delve into the significance of warm-up exercises in your gym routine, understanding their pivotal role in preparing your body for the challenges ahead. We'll also provide valuable insights and expert advice on how to structure an effective warm-up tailored to your specific fitness goals. So, lace up your sneakers and let's warm up to a fulfilling workout experience!
Remember that safety and injury prevention are paramount, so always listen to your body and adjust the warm-up and workout as needed.
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