7-day gym workout plan 2023

 A 7-day gym workout plan should include a mix of cardio and strength training exercises to improve overall fitness and build muscle mass. Here is a sample workout plan that can be modified to suit your needs and goals:

Day 1: Chest and Triceps

• Warm-up: 5-10 minutes of cardio (e.g. jogging, cycling, or jumping jacks)
• Strength Training:
  • Barbell Bench Press: 3 sets of 8-12 reps
  • Dumbbell Chest Flyes: 3 sets of 8-12 reps
  • Cable Crossovers: 3 sets of 8-12 reps
  • Tricep Dips: 3 sets of 8-12 reps
  • Tricep Pushdowns: 3 sets of 8-12 reps
• Cardio: 20-30 minutes of steady-state cardio (e.g. running or cycling)

Day 2: Back and Biceps

• Warm-up: 5-10 minutes of cardio
• Strength Training:
  • Pull-Ups: 3 sets of 8-12 reps
  • Barbell Rows: 3 sets of 8-12 reps
  • Dumbbell Rows: 3 sets of 8-12 reps
  • Barbell Curls: 3 sets of 8-12 reps
  • Dumbbell Curls: 3 sets of 8-12 reps
• Cardio: 20-30 minutes of steady-state cardio

Day 3: Rest day

Day 4: Legs

• Warm-up: 5-10 minutes of cardio
• Strength Training:
  • Barbell Squats: 3 sets of 8-12 reps
  • Barbell Deadlifts: 3 sets of 8-12 reps
  • Leg Press: 3 sets of 8-12 reps
  • Leg Extension: 3 sets of 8-12 reps
  • Leg Curl: 3 sets of 8-12 reps
• Cardio: 20-30 minutes of steady-state cardio

Day 5: Shoulders

• Warm-up: 5-10 minutes of cardio
• Strength Training:
  • Dumbbell Shoulder Press: 3 sets of 8-12 reps
  • Dumbbell Lateral Raises: 3 sets of 8-12 reps
  • Dumbbell Rear Delt Flyes: 3 sets of 8-12 reps
  • Barbell Shrugs: 3 sets of 8-12 reps
• Cardio: 20-30 minutes of steady-state cardio

Day 6: Rest day

Day 7: Full body

• Warm-up: 5-10 minutes of cardio
• Strength Training:
  • Barbell Squats: 3 sets of 8-12 reps
  • Pull-Ups: 3 sets of 8-12 reps
  • Barbell Bench Press: 3 sets of 8-12 reps
  • Dumbbell Shoulder Press: 3 sets of 8-12 reps
  • Barbell Deadlifts: 3 sets of 8-12 reps
• Cardio: 20-30 minutes of steady-state cardio

Note:

• It is important to allow time for rest and recovery between workout sessions.
• Progressive overload is important, meaning gradually increasing weight, reps, or sets over time to continue challenging your muscles and promoting growth.
• Warm-up, stretching, and cool-down are also important to help reduce muscle soreness and prevent injury.
• Cardio is optional but will improve overall fitness and aid in weight loss.

It is important to remember that this is a sample plan, and it is always recommended to consult with a doctor or a fitness professional before starting a new workout program. Everyone