July 13th, 2012 
ELIZABETH 
The gym provides the ultimate place for one to be able to work out the entire body muscles depending on one’s goals and usually a great way to stay physically fit and in good health. Although the gym is a place where one needs to push him/herself to the limit care should be taken to avoid unnecessary injuries this can be complimented by one ensuring a daily intake of a well balanced diet full of proteins and a good rest of 6-8 hours of sleep.
When taking a gym workout plan one should consider certain factors in order to make it a successful experience, this includes such things as gender age or physique and if you are a beginner it would be nice to begin with the beginners workout plan.
Below is a workout plan that will ensure you get lean tone up muscles irrespective of your age gender or physique.
Workout Plan
Day 1
This mainly involves working ones Chest calves and Abs
Chest
Warm –up with sets of 15 light weight dumbbell flies making sure you have a good stretch over the entire chest, 2 sets and 10 reps of inclined dumbbell should follow suit. Finally complete the chest workouts with 3 sets, 10 reps of cable cross-over
Calves
This should be easy, with the calf raised and in a seated position perform 3 sets, 15 reps accompanied with 3sets, 10 reps while in the standing position
Abs
Finish the first day on a high note by 3 sets, 20 rep of crunches while the knees are up and crossing at the ankles.
Day 2
This will manly involve doing vigorous cardio
One should start a minimum of 20 minutes intensive cardio entailing running or biking while in the gym, this will facilitate the stretching of muscles .conclude the cardio with 20 minutes of gentle stretching with each stretch for about 30 seconds.
Day 3
On the third day you can warm up with a bike or treadmill for about 5 minutes accompanied with leg press for 5 sets, 12 sets. Squats of 3 sets, 10 reps should be followed with leg extension 3 sets.10 reps climax of the day should be deadlights 3 sets, 10 reps
Day 4
Rest is vital for anybody muscles and this day should be your day off to ensure the relaxation of the tension on your body muscles.
Day 5
Day 5 means a back to business day and will basically entail working the back and the shoulders
Back
You should get yourself out of the rest mode with 3 sets, 12 reps of wide grip pull down by starting the first set with light weights gradually increasing the weights .Follow the weights with 2 sets, 10 reps of chin lifts
Shoulder
On the shoulder part perform 3 sets, 12 reps of shoulder press by starting the first set on light weights increasing gradually then conclude the day with workout on the rear delt machine for 3 sets, 12 reps.
7 Day Workout Plan
Day 6
By this day your muscles should be gaining shape and to make them stronger this day you will work out the triceps and biceps
Biceps
Begin the day by warming up the muscles with 1 set,15 reps of standing barbell curls on light weight proceeded with 2 sets,2 reps of preacher curls concentrating on squeezing the biceps
Triceps
Begin the working out of triceps with 3 sets, 10 reps of close grip bench press and conclude the day session with3 sets, 10 reps of pushdowns on a rope or bar
Day 7
Follow the work out plan of day 2
Continuous following of the above procedure under the supervision of an instructor will ultimately ensue you get well built muscles in a week’s time.
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