gym workouts

Category A (Upper Body and Core):

1. Bench Press: 4 sets of 8-10 reps
   • Lie on a flat bench and grip the barbell slightly wider than shoulder-width apart. Lower the bar to your chest and press it back up.
2. Barbell Rows: 4 sets of 10-12 reps
   • Bend forward at the waist with a slight knee bend, grab the barbell with an overhand grip, and pull it towards your lower abdomen while keeping your back straight.
3. Overhead Press: 4 sets of 8-10 reps
   • Start with the barbell at shoulder height, press it overhead until your arms are fully extended, and then lower it back down.
4. Pull-Ups or Lat Pulldowns: 4 sets of 8-10 reps
   • For pull-ups, grip the bar with hands slightly wider than shoulder-width apart and pull your body upward until your chin is above the bar. For lat pulldowns, sit on the machine, grab the bar with a wider grip, and pull it down to your upper chest.
5. Dumbbell Bicep Curls: 3 sets of 10-12 reps
   • Hold dumbbells in each hand with palms facing forward. Curl the weights up towards your shoulders and then slowly lower them back down.
6. Tricep Dips: 3 sets of 10-12 reps
   • Position your hands on parallel bars or a bench behind you, lower your body by bending your elbows until your upper arms are parallel to the ground, and then push back up.
7. Plank: Hold for 60 seconds
   • Get into a push-up position but rest on your forearms instead of your hands. Keep your body in a straight line from head to heels.
8. Russian Twists: 3 sets of 15-20 reps on each side
   • Sit on the floor, lean back slightly, lift your feet off the ground, and twist your torso from side to side while holding a weight or medicine ball.

Category A (Upper Body and Core):

1. Bench Press: 4 sets of 8-10 reps
   • Lie on a flat bench and grip the barbell slightly wider than shoulder-width apart. Lower the bar to your chest and press it back up.
2. Barbell Rows: 4 sets of 10-12 reps
   • Bend forward at the waist with a slight knee bend, grab the barbell with an overhand grip, and pull it towards your lower abdomen while keeping your back straight.
3. Overhead Press: 4 sets of 8-10 reps
   • Start with the barbell at shoulder height, press it overhead until your arms are fully extended, and then lower it back down.
4. Pull-Ups or Lat Pulldowns: 4 sets of 8-10 reps
   • For pull-ups, grip the bar with hands slightly wider than shoulder-width apart and pull your body upward until your chin is above the bar. For lat pulldowns, sit on the machine, grab the bar with a wider grip, and pull it down to your upper chest.
5. Dumbbell Bicep Curls: 3 sets of 10-12 reps
   • Hold dumbbells in each hand with palms facing forward. Curl the weights up towards your shoulders and then slowly lower them back down.
6. Tricep Dips: 3 sets of 10-12 reps
   • Position your hands on parallel bars or a bench behind you, lower your body by bending your elbows until your upper arms are parallel to the ground, and then push back up.
7. Plank: Hold for 60 seconds
   • Get into a push-up position but rest on your forearms instead of your hands. Keep your body in a straight line from head to heels.
8. Russian Twists: 3 sets of 15-20 reps on each side
   • Sit on the floor, lean back slightly, lift your feet off the ground, and twist your torso from side to side while holding a weight or medicine ball.

Category B (Lower Body and Cardio):

1. Squats: 4 sets of 8-10 reps
   • Stand with your feet shoulder-width apart, lower your body by bending at the knees and hips, and then push back up to the starting position.
2. Romanian Deadlifts: 4 sets of 10-12 reps
   • Hold a barbell with an overhand grip in front of your thighs, hinge at the hips, lower the barbell by pushing your hips back while keeping your back straight, and then return to the starting position.
3. Walking Lunges: 4 sets of 10-12 steps on each leg
   • Take a step forward with your right leg, lower your body until your right thigh is parallel to the ground, push off your right foot to bring your left foot forward, and continue alternating legs.
4. Leg Press: 4 sets of 10-12 reps
   • Sit on a leg press machine with your feet on the platform, push the platform away by extending your legs, and then slowly return to the starting position.
5. Calf Raises: 3 sets of 12-15 reps
   • Stand on an elevated surface with your heels hanging off, rise up onto your toes, hold for a moment, and then lower your heels back down.
6. Treadmill or Elliptical: 20 minutes of moderate-intensity cardio
   • Choose either a treadmill or elliptical machine and engage in a cardio activity for 20 minutes, maintaining a moderate pace.
7. Box Jumps or Step-Ups: 3 sets of 10-12 reps
   • For box jumps, stand facing a sturdy box or platform, bend your knees, and explosively jump onto the box, landing softly. For step-ups, step onto the box with one foot at a time, alternating between legs.
8. Plank Jacks: 3 sets of 12-15 reps
   • Start in a plank position, jump both feet out to the sides like a jumping jack, and then jump them back together.

Remember to warm up before starting the workout and adjust the weights and intensity levels according to your fitness level. Proper form and technique are crucial for maximizing results and preventing injuries. If you need visual references, you can search for the exercise names online to find images or video demonstrations.