February 9, 2021 0 Comments


A Gymnasium also means Gym. It’s a covered location for athletics where they workout. They are commonly known as Fitness centers. Their main purpose is to make your body flexible.


If you are a beginner Don’t Force your body to do excessive, Do workout with your capacity. However, In starting you may feel dizziness, or body ache but you have to keep going. Keep in mind you should never give up then only you’ll achieve your goal.


  • Increase the cardiovascular fitness.
  • It also makes bones stronger.
  • Better Brain Function.
  • Reduces weight.
  • It also increase longevity.
  • Reduces risk of many cancers.
  • Helps to make mood better.
  • Helps in mental stress.
  • Maintain mental stability.
  • It also helps to build stronger muscle.
  • Improves appearance.

 Gym workout Routine:

 For Men:

  1. Go for Running, jogging or cycling early morning.
  2. Do cardio exercise.
  3. Do chest and back exercise.
  4. Legs,shoulder exercise.
  5. Arms and ans exercise.
  6. Do dumbbell squats – 4 sets of 2 reps.
  7. standing shoulder press – 4 sets of 4 reps.
  8. dumbbell lunge – 2 sets of 10 reps per leg.
  9. dumbbell upright rows – 2 sets of 10 reps.
  10. Romanian dumbbell deadlift – 2 sets of 8 reps.
  11. lateral raises – 3 sets of 10 reps.
  12. seated calf raises – 3 sets of 9 reps
  13.  crunches with legs elevated – 2 sets of 10 reps.

For women:

  1. Warming up
  2. Running, jumping and streching.
  3. Kneel lifts
  4. Heel digs
  5. Knee bends
  6. Bench barbell press
  7. Push ups
  8. Cable crossovers
  9.  Chest and arms.
  10.  Triceps dips
  11.  Shoulders and back
  12.  Standing barbell and military press
  13.  Cardio exercises


  1. Start with Push ups
  2. Do Lunges
  3. Then Standing overhead dumbbell presses
  4. Some Squats
  5. Lastly Dumbbell rows
  6. Take a break, now start single-leg Deadlifts
  7. For burning whole body fat start doing Burpees
  8. Do Planks
  9. Then, side planks
  10.  Some Glute bridge
  11.  Put some weight then do Glute bridge
  12.  Take a deep breath and rest for 10 sec then end your routine with some stretching.


You may also know about: YOGA


One thought on “GYM”

Leave a Reply

Your email address will not be published. Required fields are marked *