Gym Workout – Monday – Total Duration: 1 Hour

This comprehensive workout is designed for those looking to improve muscular endurance, tone their body, and strengthen their core, all in a single 60-minute session. Ideal for exercisers of all levels, the plan is divided into four well-structured blocks: cardio, resistance, light cardio, and abs.

🔹 General Objective:

Improve overall fitness, increase muscular endurance, and promote fat burning, focusing on balanced whole-body exercise.

1️⃣ Warm-up – 10 minutes

→ Treadmill

• Speed: 8 km/h
• Duration: 10 continuous minutes
• Objective: increase body temperature, activate muscles and prepare for training

2️⃣ Resistance Training on Machines – 30 minutes

→ 3 sets of 15 repetitions per exercise
→ Rest: 30 seconds between sets and exercises

🟦 Upper Part (15 min)

1. Chest Press – 3x15
2. Lat Pulldown – 3x15
3. Lateral Shoulder Raise (Machine or Dumbbells) – 3x15
4. Bicep Curls (Machine or Dumbbells) – 3x15
5. Triceps Extension (Pulley or Machine) – 3x15

🟨 Lower Part (15 min)

6. Leg Press (Leg Machine) – 3x15
7. Abductors (Abductor Machine) – 3x15
8. Leg Curl (Hamstrings) – 3x15
9. Calf Raises (Standing or Seated – Machine) – 3x15

3️⃣ Cardio – 10 minutes

→ Treadmill

• Speed: 8 km/h
• Duration: 10 minutes
• Objective: Keep heart rate high and promote active recovery

4️⃣ Abdominal Workout – 10 minutes

→ Abdominal Circuit (2 rounds)
→ Rest between exercises: 30 seconds

1. Abdominal crunch on the floor or bench – 20 repetitions
2. Front plank – 30 to 45 seconds
3. Leg raises – 15 repetitions
4. Side plank (left/right) – 30 seconds each side
5. Bicycle sit-ups – 20 reps (10 per side)