Exercises in Gym

Abs Workout and Cardio, Hamstring and Glutes Workout Gym (Leg and Glutes Workout), Quadriceps Workout Gym (Leg Workout), Back Workout Gym / Biceps Workout Gym, Triceps Workout Gym

Gym Workout

Today you have the best technology, various learning platforms and thousands of influencers to educate people. But still there is lack of knowledge and wisdom among people in every field. With this blog you will get a general idea of the exercises to be performed in gym. It will certainly help a beginner. After reading this blog, your query regarding gym workout or exercises in gym or 6 days gym workout schedule will become absolutely trouble free.

What happens when you visit a gym for the first time? Dudes with “muscular bodies” and girls with “wannabe” figure may lead you to two conclusions. Either you have inferiority complex about your looks leading to demotivation or it may appear impressive and enjoyable to your eyes motivating you to join the gym.

Most individuals utilize gym machines and weights with chiefly one goal of bulking up and to have muscular bodies. But I hope after reading my blogs on nutrition, you must have a clear idea that building muscles is not solely the job of the exercises but also the correct clean nutrition.

Compound Exercises vs Isolation Exercises

It is true that people have less knowledge about working out rules. One of the main reasons is that they follow social media influencers who perform exercises without logical explanations. My idea is to make you understand that your focus must be on those exercises which mimic your activities of daily living. To give an example, squat. Squat is an exercise which mimics your action of sitting in a chair and getting up from it. Therefore, squat makes you efficient in executing the above movements in daily life.

Another example is deadlift. In Deadlift, you lift the weight from the ground keeping your spine neutral. This is followed by dropping the weight back on the floor again. That is how you train in activities such as picking up an object and keeping it somewhere without damaging your spine. Movements like squat and deadlift are called as compound movements as multiple joints and muscles are targeted in such activities.

Isolation movements such as biceps curls and leg extension focus on single joint or muscle movement. Compound exercises must be the first choice of any workout regime as you can target more number of muscles in less time.

Are Looks Important?

When it comes to the body, you must not see how a person looks instead you focus on what he or she knows! By this statement, I do not mean that one should not have a good physique but you need to realize the fact that a good knowledge is always superior and comes above all. Due to lack of knowledge of exercises in gym, youth is undergoing a regressive phase because they face many injuries, differently developed body parts such as gynecomastia, loss of strength and infinite issues.

What is the Solution?  Well acquire knowledge from an authentic source, place or institution such as Fitness Cravers Academy in Delhi.

6 Days Gym Workout Schedule / Exercises In Gym

Monday: Shoulder Workout Gym

Shoulder dumbbell press ( 4sets*10 reps, 8 reps, 12 reps, 12 reps)

Dumbbell side laterals ( 4sets*10 reps, 8 reps, 12 reps, 12 reps)

Dumbbells front raises ( 4sets*10 reps, 8 reps, 12 reps, 12 reps)

Bent over rear lateral raises ( 4sets*10 reps, 8 reps, 12 reps, 12 reps)

Upright Row ( 4sets*10 reps, 8 reps, 12 reps, 12 reps)

Tuesday: Chest Workout Gym / Triceps Workout Gym

Flat bench press ( 4 sets*10 reps, 8 reps, 12 reps, 12 reps)

Incline bench press ( 4 sets*10 reps, 8 reps, 12 reps, 12 reps)

Flat dumbbell press ( 4 sets*10 reps, 8 reps, 12 reps, 12 reps)

Incline dumbbell press ( 4 sets*10 reps, 8 reps, 12 reps, 12 reps)

Push-ups ( 4 sets*10 reps, 8 reps, 12 reps, 12 reps)

Pulley push down ( 4 sets*10 reps, 8 reps, 12 reps, 12 reps)

Double arm dumbbell overhead extension ( 4 sets*10 reps, 8 reps, 12 reps, 12 reps)

Dumbbell kick back ( 4 sets*10 reps, 8 reps, 12 reps, 12 reps)

Triceps dips ( 4 sets*10 reps, 8 reps, 12 reps, 12 reps)

Wednesday: Back Workout Gym / Biceps Workout Gym

Lat pull down ( 4 sets*10 reps, 8 reps, 12 reps, 12 reps)

Single Arm Dumbbell row  ( 4 sets*10 reps, 8 reps, 12 reps, 12 reps)

Bent over barbell row ( prone grip) ( 4 sets*10 reps, 8 reps, 12 reps, 12 reps)

Deadlift ( 4 sets*10 reps, 8 reps, 12 reps, 12 reps)

Shrugs  ( 4 sets*10 reps, 8 reps, 12 reps, 12 reps)

Alternate dumbbell biceps curls ( 4 sets*10 reps, 8 reps, 12 reps, 12 reps)

Dumbbell hammer curls alternate ( 4 sets*10 reps, 8 reps, 12 reps, 12 reps)

Alternate dumbbell pronated curls ( 4 sets*10 reps, 8 reps, 12 reps, 12 reps)

Preacher curl dumbbell ( 4 sets*10 reps, 8 reps, 12 reps, 12 reps)

Thursday: Quadriceps Workout Gym (Leg Workout)

Leg extension ( 4 sets*10 reps, 8 reps, 12 reps, 12 reps)

Leg press ( 4 sets*10 reps, 8 reps, 12 reps, 12 reps)

Weighted  Squats ( 4 sets*10 reps, 8 reps, 12 reps, 12 reps)( 4*10,8,12,12)

Close stance lunge ( 4 sets*10 reps, 8 reps, 12 reps, 12 reps)

Sumo squat ( 4 sets*10 reps, 8 reps, 12 reps, 12 reps)

Friday: Hamstring and Glutes Workout Gym (Leg and Glutes Workout)

Leg curl ( 4 sets*10 reps, 8 reps, 12 reps, 12 reps)

Glute ham raise ( 4 sets*10 reps, 8 reps, 12 reps, 12 reps)

Hip thrust ( 4 sets*10 reps, 8 reps, 12 reps, 12 reps)

Cable Hip extension ( 4 sets*10 reps, 8 reps, 12 reps, 12 reps)

Hip abduction with cable ( 4 sets*10 reps, 8 reps, 12 reps, 12 reps)

Bridging ( 4 sets*10 reps, 8 reps, 12 reps, 12 reps)

Saturday: Abs Workout and Cardio

Abdominal floor crunches (( 4 sets*10 reps, 8 reps, 12 reps, 12 reps)

Leg raises ( 4 sets*10 reps, 8 reps, 12 reps, 12 reps)

Reverse crunches ( 4 sets*10 reps, 8 reps, 12 reps, 12 reps)

Elbow plank  ( 30 second hold* 4 sets)

Russian twister ( 4 sets*10 reps, 8 reps, 12 reps, 12 reps)

Include any one cardio exercise- skipping/ running/ jogging/ swimming/ cycling/ cross trainer ( 20 minutes)

Is This Enough?

Abs Workout and Cardio, Hamstring and Glutes Workout Gym (Leg and Glutes Workout), Quadriceps Workout Gym (Leg Workout), Back Workout Gym / Biceps Workout Gym, Triceps Workout Gym

The above mentioned exercises in gym or 6 days gym workout schedule will help you to train different body parts on prescribed days. It is not necessary that you perform all the exercises. You need to select the weight, repetitions and sets as per your goals. I will soon write a blog on goal based exercises schedule for instance preparing for Musclemania, prewedding weight loss, prenatal, antenatal and postnatal exercises, muscle gain etc.

But Remember, executing exercises without correct posture, technique, form and range of motion will lead to injuries. Make sure, you don’t go for “Ego Lifting”.


Dr.Priyanka Jain (PT)

I am a zestful and exuberant lady who loves to observe different activities across the globe be it the fashion, beauty, nutrition, fitness & wellness, politics and immeasurably more. Let's share what we all know with each other and make this world a better place.

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