{"id":7908,"date":"2024-01-28T10:44:30","date_gmt":"2024-01-28T05:14:30","guid":{"rendered":"https:\/\/www.mymedicplus.com\/blog\/?p=7908"},"modified":"2024-03-21T20:54:34","modified_gmt":"2024-03-21T15:24:34","slug":"best-workout-plan-for-muscle-gain-and-weight-loss-charts","status":"publish","type":"post","link":"https:\/\/www.mymedicplus.com\/blog\/best-workout-plan-for-muscle-gain-and-weight-loss-charts\/","title":{"rendered":"Best workout plan for muscle gain and weight loss charts"},"content":{"rendered":"\n
\"\"<\/figure>\n\n\n\n

<\/p>\n\n\n\n

Credit by – SUHAYB<\/strong><\/h2>\n\n\n\n

Summary<\/h2>\n\n\n\n

PUSH (chest, shoulder & triceps)<\/strong><\/p>\n\n\n\n

    \n
  • bench press \/ incline bench press<\/li>\n\n\n\n
  • shoulder press<\/li>\n\n\n\n
  • chest fly<\/li>\n\n\n\n
  • lateral raise \/ front raise<\/li>\n\n\n\n
  • tricep extension ( cable & dumbbell)<\/li>\n<\/ul>\n\n\n\n

    PULL(back & biceps)<\/strong><\/p>\n\n\n\n

      \n
    • lat pulldown<\/li>\n\n\n\n
    • cable rows<\/li>\n\n\n\n
    • bent over rows<\/li>\n\n\n\n
    • lat pullover<\/li>\n\n\n\n
    • ez bar bicep curl<\/li>\n\n\n\n
    • preacher \/ concentration curl<\/li>\n<\/ul>\n\n\n\n

      LEGS<\/strong><\/p>\n\n\n\n

        \n
      • squats<\/li>\n\n\n\n
      • leg extension<\/li>\n\n\n\n
      • leg curls<\/li>\n\n\n\n
      • lunges \/ Bulgarian splits<\/li>\n<\/ul>\n\n\n\n

        Monday – Upper Body Strength<\/h3>\n\n\n\n
          \n
        • Warm-Up:<\/strong> 10 minutes of light cardio (jogging, cycling)<\/li>\n\n\n\n
        • Exercises:<\/strong>\n
            \n
          • Bench Press: 4 sets x 8-12 reps<\/li>\n\n\n\n
          • Bent Over Rows: 4 sets x 8-12 reps<\/li>\n\n\n\n
          • Shoulder Press: 3 sets x 8-12 reps<\/li>\n\n\n\n
          • Pull-Ups or Lat Pull-Downs: 3 sets x 8-12 reps<\/li>\n\n\n\n
          • Bicep Curls: 3 sets x 10-15 reps<\/li>\n\n\n\n
          • Tricep Dips or Extensions: 3 sets x 10-15 reps<\/li>\n<\/ul>\n<\/li>\n\n\n\n
          • Cool Down:<\/strong> Stretching for 5-10 minutes<\/li>\n<\/ul>\n\n\n\n

            Tuesday – Lower Body Strength<\/h3>\n\n\n\n
              \n
            • Warm-Up:<\/strong> 10 minutes of dynamic stretching<\/li>\n\n\n\n
            • Exercises:<\/strong>\n
                \n
              • Squats: 4 sets x 8-12 reps<\/li>\n\n\n\n
              • Deadlifts: 4 sets x 8-12 reps<\/li>\n\n\n\n
              • Leg Press: 3 sets x 10-15 reps<\/li>\n\n\n\n
              • Hamstring Curls: 3 sets x 10-15 reps<\/li>\n\n\n\n
              • Calf Raises: 3 sets x 15-20 reps<\/li>\n<\/ul>\n<\/li>\n\n\n\n
              • Cool Down:<\/strong> Stretching for 5-10 minutes<\/li>\n<\/ul>\n\n\n\n

                Wednesday – Cardio and Core<\/h3>\n\n\n\n
                  \n
                • Cardio:<\/strong>\n
                    \n
                  • 30 minutes of steady-state cardio (running, cycling, swimming)<\/li>\n<\/ul>\n<\/li>\n\n\n\n
                  • Core Exercises:<\/strong>\n
                      \n
                    • Planks: 3 sets x 1-minute hold<\/li>\n\n\n\n
                    • Russian Twists: 3 sets x 15-20 reps per side<\/li>\n\n\n\n
                    • Leg Raises: 3 sets x 12-15 reps<\/li>\n\n\n\n
                    • Bicycle Crunches: 3 sets x 15-20 reps per side<\/li>\n<\/ul>\n<\/li>\n\n\n\n
                    • Cool Down:<\/strong> Stretching for 5-10 minutes<\/li>\n<\/ul>\n\n\n\n

                      Thursday – Full Body Circuit<\/h3>\n\n\n\n
                        \n
                      • Warm-Up:<\/strong> 10 minutes of light cardio<\/li>\n\n\n\n
                      • Circuit:<\/strong> (Repeat 3-4 times)\n
                          \n
                        • 10 Push-Ups<\/li>\n\n\n\n
                        • 15 Bodyweight Squats<\/li>\n\n\n\n
                        • 10 Burpees<\/li>\n\n\n\n
                        • 15 Dumbbell Rows (each arm)<\/li>\n\n\n\n
                        • 30-second Jump Rope<\/li>\n\n\n\n
                        • 1-minute Rest between circuits<\/li>\n<\/ul>\n<\/li>\n\n\n\n
                        • Cool Down:<\/strong> Stretching for 5-10 minutes<\/li>\n<\/ul>\n\n\n\n

                          Friday – Active Recovery<\/h3>\n\n\n\n
                            \n
                          • This day is crucial for muscle recovery and injury prevention.<\/li>\n\n\n\n
                          • Activities:<\/strong>\n
                              \n
                            • Light jogging or walking for 20-30 minutes<\/li>\n\n\n\n
                            • Yoga or Pilates<\/li>\n\n\n\n
                            • Stretching or foam rolling<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n

                              General Tips:<\/h3>\n\n\n\n
                                \n
                              • Hydration:<\/strong> Stay well-hydrated throughout the week.<\/li>\n\n\n\n
                              • Nutrition:<\/strong> Ensure a balanced diet with adequate protein, complex carbs, and healthy fats.<\/li>\n\n\n\n
                              • Sleep:<\/strong> Aim for 7-9 hours of quality sleep each night for optimal recovery.<\/li>\n\n\n\n
                              • Adjust Intensity:<\/strong> Based on your fitness level, adjust the intensity and weights used.<\/li>\n\n\n\n
                              • Rest:<\/strong> Listen to your body and take additional rest if needed.<\/li>\n<\/ul>\n\n\n\n

                                Here are some additional tips for muscle gain and weight loss:<\/strong><\/p>\n\n\n\n

                                  \n
                                • Make sure to eat a healthy diet that includes plenty of protein, fruits, vegetables, and whole grains.<\/li>\n\n\n\n
                                • Get enough sleep, as this is essential for muscle recovery.<\/li>\n\n\n\n
                                • Drink plenty of water throughout the day.<\/li>\n\n\n\n
                                • Don’t overtrain, as this can lead to injury.<\/li>\n\n\n\n
                                • Be patient and consistent with your workouts and diet, and you will see results.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

                                  Credit by – SUHAYB Summary PUSH (chest, shoulder & triceps) PULL(back & biceps) LEGS Monday – Upper Body Strength Tuesday […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-7908","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"yoast_head":"\nBest workout plan for muscle gain and weight loss charts - MyMedicPlus<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.mymedicplus.com\/blog\/best-workout-plan-for-muscle-gain-and-weight-loss-charts\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Best workout plan for muscle gain and weight loss charts - 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