Well! Gym not only makes you fit physically but also mentally. In current busy life schedule people are neglecting the most important asset of their life i.e. their own health. Doing gym on routine basis enforces you to eat clean and avoid fast foods, alcohol, smoking etc. You feel much more fit, become much more enthusiast about your daily activities and starts to live life more.

There are such fabulous benefits of regular gyming/exercise; GOOD THINGS HAPPEN TO THOSE WHO SWEAT… SO, Going to the gym every day is one way to accomplish some goals. Regular exercise carries many physical and mental health benefits.

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It boosts the brainpower and sharpens our memory, one can improve self confidence.
Your mind gets filled with positive thoughts and a positive process of reflection.
Exercising every day strengthens your heart and allows it to pump more efficiently with less strain.
Regular exercise may lower your risk of developing diabetes, metabolic syndrome and some types of cancer, such as colon cancer and breast cancer.
Going to the gym every day will help you control your weight.
Regular exercise improves blood flow to your scalp, keeping your hair stronger and healthier.
Exercise is also a big stress reliever.

Not still convinced? Then just try going Gym for 2–3 weeks continuously and feel the difference.

There are many types of exercise we can do like walking, jogging, cycling, swimming, any kind of physical game most famous gym; it’s my favorite.
Walking – Regular one-hour walking will burn your 160 to 180 calories so that you can burn it so quickly and it also prevents your heart disease.
Jogging- It helps to keep away from high blood pressure.
Cycling- Increase your muscle strength and body flexibility in many folds.
Swimming- Build endurance, muscle strength and cardiovascular fitness.

Gym

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You can have trained your any body parts strength growing, build body part make a good shape of your body as you need
You can build your biceps, your triceps, arms, legs, chest, stomach, your back, shoulder, abs & many body parts.
By which you could get good looking and impressive body. Sometimes people, they can’t wear those clothes which they like it most because they not fit on their body, some clothes are too loose, and some clothes are very tight. If your body is fit then you can easily wear any outfit which you desire. And you can work as a model too (Must be your dream job).

Now let us talk about the diet; one of the most important points is your diet & if your diet is not good and healthy the you would never make a fit body. Remember for the perfect body, your gym/exercise only did 30% work rest is your diet; If the food is healthy and hygienic, then you will surely going to achieve some great milestones.
What is the perfect position for any exercise and how should be your posture for, please view the below-mentioned image?
So I am suggesting you how should be your schedule: –
I am sharing with you 3,4 & 5-day workout plan.
Firstly start with – 3 Days a Week
Your plan: Total Body Routine
Why it works: This program hits all major muscle groups during each workout, yielding maximum gains in minimum time.
What to do: Complete 2-3 sets of 10-12 reps of the following exercises.
Note: Perform A and B exercises back-to-back as supersets. Rest 60 seconds between each exercise.

Monday (Day One)

1A) Barbell Deadlift
1B) Dumbbell Bench Press

2A) Lunge (bodyweight or using dumbbells)
2B) Single-Arm Dumbbell Shoulder Press

3A) Leg Press
3B) Plank (Hold for 30-45 seconds)

Wednesday (Day Two)

1A) Barbell Back Squat
1B) Chin-up (bodyweight or assisted)

2A) Single-Arm Dumbbell Row
2B) Singe-Leg Stability Ball Hamstring Curl

3A) Side Lunges (bodyweight or using dumbbells)
3B) Reverse Crunch

Friday (Day Three)

1A) Barbell Front Squat
1B) Inverted Row

2A) Single-Leg Dumbbell Deadlift
2B) Incline Dumbbell Bench Press

3A) Reverse Lunge (bodyweight or using dumbbells)
3B) Side Plank (Hold for 30-45 seconds)

Now Let’s discuss…4 Days a Week
Your plan: Upper/Lower Body Split

Why it works: Dedicating focused time to upper and lower body workouts means more specificity and detail for each workout leading to fast progress and big gains.

What to do: Complete 2-3 sets of 10-12 reps of the following exercises. Note: Perform A and B (or A, B, and C) exercises back-to-back as supersets. Rest 60 seconds between exercises.

Monday (Day 1 – Lower Body)

1) Barbell Back Squat

2A) Walking Lunge (bodyweight or use dumbbells)
2B) Lying Hamstring Curl

3A) Leg Press
3B) Calf Raise

3C) Plank (Hold for 30-45 seconds)

Tuesday (Day 2 – Upper Body)

1) Chin-up (bodyweight or assisted)

2A) Single-Arm Dumbbell Row
2B) Incline Dumbbell Bench Press

3A) Cable Chest Fly 3B) Barbell Bicep Curl
3C) Reverse Crunch

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Take Wednesday off, then on repeat the same Upper/Lower Split on Thursday and Friday.

I Have… 5 Days a Week
Your Plan: Body Part Split

Why it works: Devoting specific days to each body part allows for a targeted approach to building muscle and seeing results.

What to do: Complete 2-3 sets of 10-12 reps of the following exercises. Note: Perform A and B (or A, B, and C) exercises back-to-back as supersets. Rest 60 seconds between exercises.

Monday (Day 1 – Chest/Triceps)

1) Dumbbell Bench Press

2A) Incline Dumbbell Press
2B) Dips

3A) Cable Chest Fly
3B) Tricep Pushdown
3C) Plank

Tuesday (Day 2 – Lower Body)

1) Barbell Squats

2A) Single-Leg Deadlift
2B) Lunges

3A) Leg Press
3B) Glute Hamstring Raise
3C) Calf Raise

Wednesday (Day 3 – Back/Biceps)

1) Pull-Up

2A) Single-Arm Dumbbell Row
2B) Dumbbell Reverse Fly

3A) Dumbbell Pullover
3B) Cable Bicep Curl
3C) Face Pull

Friday (Day 4 – Lower Body)

1) Barbell Deadlift

2A) Single-Leg Squat
2B) Lunges

3A) Leg Press
3B) Calf Raise
3C) Plank

Saturday (Day 5 – Shoulders/Abs)

1) Barbell Push Press

2A) Seated Dumbbell Shoulder Press
2B) Dumbbell Lateral Raise

3A) Farmer’s Walk (walk 50 feet)
3B) Roll-Out 3C) Overhead Waiter’s Carry (walk 50 feet)

Remember, exercise is just part of the fitness equation. Getting quality sleep and proper nutrition can maximize all of the sweat sessions (especially post-workout). Vary the reps/sets every few weeks to prevent boredom and keep the body guessing. Keep progressing workouts to avoid hitting the wall and transform into a lean strength training machine!
Ready to get started? Whether you’ve got three, four, or five days to devote to training, these programs will help you make the most out of hitting the gym.

Stay healthy, Eat healthily and Live free

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