Gym : Rutine first week :

link Excel sheet

 Day 1: Upper Body and Abs

1. Bench Press: 3 sets of 8-10 reps
2. Bent-Over Rows: 3 sets of 8-10 reps
3. Overhead Press: 3 sets of 8-10 reps
4. Pull-Ups or Lat Pulldowns: 3 sets of 8-10 reps
5. Dumbbell Bicep Curls: 3 sets of 10-12 reps
6. Tricep Dips or Skull Crushers: 3 sets of 10-12 reps
7. Plank: Hold for 60 seconds, repeat for 3 sets
8. Russian Twists: 3 sets of 15-20 reps

Day 2: Lower Body and Cardio

1. Squats: 3 sets of 8-10 reps
2. Deadlifts: 3 sets of 8-10 reps
3. Walking Lunges: 3 sets of 10-12 reps per leg
4. Leg Press: 3 sets of 10-12 reps
5. Calf Raises: 3 sets of 12-15 reps
6. 20-30 minutes of moderate-intensity cardio (treadmill, elliptical, or cycling)

Day 3: Rest or Active Recovery (e.g., light yoga or stretching)

Day 4: Shoulders, Back, and Abs

1. Military Press: 3 sets of 8-10 reps
2. Upright Rows: 3 sets of 10-12 reps
3. Bent-Over Reverse Flyes: 3 sets of 10-12 reps
4. Lat Pulldowns: 3 sets of 8-10 reps
5. Single-Arm Dumbbell Rows: 3 sets of 8-10 reps per arm
6. Hanging Leg Raises: 3 sets of 12-15 reps
7. Cable Woodchoppers: 3 sets of 10-12 reps per side

Day 5: Lower Body and Cardio

1. Romanian Deadlifts: 3 sets of 8-10 reps
2. Leg Press: 3 sets of 8-10 reps
3. Bulgarian Split Squats: 3 sets of 10-12 reps per leg
4. Hamstring Curls: 3 sets of 10-12 reps
5. Seated Calf Raises: 3 sets of 12-15 reps
6. 20-30 minutes of moderate-intensity cardio (treadmill, elliptical, or cycling)

Day 6: Chest, Arms, and Abs

1. Incline Bench Press: 3 sets of 8-10 reps
2. Dumbbell Flyes: 3 sets of 10-12 reps
3. Push-Ups: 3 sets of 10-12 reps
4. Barbell Curls: 3 sets of 8-10 reps
5. Hammer Curls: 3 sets of 10-12 reps
6. Tricep Pushdowns: 3 sets of 10-12 reps
7. Bicycle Crunches: 3 sets of 15-20 reps per side
8. Leg Raises: 3 sets of 12-15 reps

Day 7: Rest or Active Recovery (e.g., light yoga or stretching)