First Week Gym Plan

Introduction

• Purpose of video: Guide for beginners at the gym
• Focus on workout pattern and diet
• Covers exercises from Day 1 to Day 6

Day 1: Workout Plan

Warm-Up

1. Treadmill Walk
   • Walk 500 meters (not too fast, comfortable pace)
   • Purpose: Increase blood flow and prepare muscles for strength training
2. Joint Mobility Warm-Up
   • Shoulder rotation: 10 times clockwise and anti-clockwise
   • Wrist rotation: 10 times clockwise and anti-clockwise
   • Toe touches: 10 times (knees slightly bent is fine)
   • Ankle rotation: 10 times clockwise and anti-clockwise
   • Hip joint rotation: 10 times clockwise and anti-clockwise
   • Jumping: 25 times, rest and repeat 25 times
   • Neck rotation: 10 times clockwise and anti-clockwise
   • High knee raises: 10 times for each leg

Main Exercises

1. Flat Dumbbell Press

   • Use a bench and select appropriate weight (12-15 reps)
   • Maintain an arch in your back, control the movement
   • Perform 2 sets

2. Incline Bench Press

   • Keep the angle low to avoid shoulder injury (12-15 reps)
   • Perform 2 sets

3. Shoulder Dumbbell Press

   • Maintain back support, lift dumbbells above head (12 reps)
   • Perform 2 sets

4. Side Lateral Raise

   • Slight bend at the waist, lift dumbbells parallel to the ground (12-15 reps)
   • Perform 2 sets

5. Tricep Pushdown

   • Use straight handle, control movement (15 reps)
   • Perform 3 sets

6. Leg Raises (Core Exercise)

   • Lie on the floor, lift both legs smoothly (10-15 reps)
   • Perform 3 sets

7. Dead Hang

   • Hang from a bar to stretch muscles and decompress spine
   • 3 sets (close grip, then wide grip)

Day 2: Workout Plan

Warm-Up

• Same as Day 1

Main Exercises

1. Lat Pull Down

   • Adjust knee support, pull handle down to chest (12-15 reps)
   • Perform 3 sets

2. Mid Row

   • Use V-handle, squeeze back muscles on pull (12-15 reps)
   • Perform 2 sets

3. Barbell Shrugs

   • Lift shoulders towards ears, control the movement (12-15 reps)
   • Perform 3 sets

4. Leg Press

   • Place feet correctly, maintain lower back contact (12-15 reps)
   • Perform 3 sets

5. Cable Curl

   • Elbows stay close to body, controlled lifting (12 reps)
   • Perform 2 sets

6. Hammer Dumbbell Curl

   • Similar to cable curl, maintain elbow position (12-15 reps)
   • Perform 2 sets

7. Leg Curl

   • Focus on hamstrings, controlled movement (15 reps)
   • Perform 3 sets

Post-Workout

• Dead Hang as on Day 1

Day 3: Rest Day

• Recovery is important

Day 4: Repeat Day 1 Workout

Day 5: Repeat Day 2 Workout

Day 6: Outdoor Training

Warm-Up

• Walk for 5-7 minutes

Main Exercises

1. Knee Push-Ups

   • Focus on form, control movement (aim for 5)

2. Squats

   • Teach proper form, maintain back arch (12-15 reps)
   • Perform 2-3 sets

3. Planks

   • Hold body parallel to ground (aim for 30 seconds)
   • 4-5 repetitions

4. Crunches

   • Lift upper body without neck strain (15 reps)
   • 4-5 repetitions

Day 7: Rest Day

Diet Guidelines for the First Week

• 3 meals per day (breakfast, lunch, dinner)
• Post-exercise:
  • Vegetarian: 100 grams of paneer
  • Non-Vegetarian: 4-5 egg whites
• Snack before exercise: 1 banana or 1 apple
• Hydration: Drink lemon water with black salt and honey during workouts

Conclusion

• Follow the week plan and diet for best results.
• Engage with questions or feedback in the comments.