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    Plan Vežbi GPT

    Uploaded by

    Aleksandar Kg

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd

    Plan Vežbi GPT

    Uploaded by

    Aleksandar Kg
    3 views2 pages

    Copyright

    © © All Rights Reserved

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    DOCX, PDF, TXT or read online from Scribd

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    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    3 views2 pages

    Plan Vežbi GPT

    Uploaded by

    Aleksandar Kg

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    You are on page 1of 2

    Sure, here is a sample week gym program that can help you lose body fat

    and gain muscle mass:

    Day 1: Upper Body Strength Training

     Warm-up: 5-10 minutes of cardio (treadmill, elliptical, or stationary


    bike).
     Bench press: 3 sets of 8-10 reps.
     Bent-over rows: 3 sets of 8-10 reps.
     Overhead press: 3 sets of 8-10 reps.
     Bicep curls: 3 sets of 10-12 reps.
     Tricep dips: 3 sets of 10-12 reps.
     Cool-down: Stretching for 5-10 minutes.

    Day 2: Lower Body Strength Training

     Warm-up: 5-10 minutes of cardio (treadmill, elliptical, or stationary


    bike).
     Squats: 3 sets of 8-10 reps.
     Deadlifts: 3 sets of 8-10 reps.
     Lunges: 3 sets of 10-12 reps (each leg).
     Leg press: 3 sets of 10-12 reps.
     Calf raises: 3 sets of 12-15 reps.
     Cool-down: Stretching for 5-10 minutes.

    Day 3: Cardio and Core

     Warm-up: 5-10 minutes of light cardio (treadmill, elliptical, or


    stationary bike).
     HIIT on the treadmill: 30 seconds of sprinting, followed by 30
    seconds of rest, repeated for 15-20 minutes.
     Plank: 3 sets of holding for 30-60 seconds.
     Russian twists: 3 sets of 15-20 reps.
     Bicycle crunches: 3 sets of 15-20 reps.
     Cool-down: Stretching for 5-10 minutes.

    Day 4: Rest Day

    Day 5: Upper Body Hypertrophy

     Warm-up: 5-10 minutes of cardio (treadmill, elliptical, or stationary


    bike).
     Incline bench press: 3 sets of 12-15 reps.
     Cable rows: 3 sets of 12-15 reps.
     Dumbbell flyes: 3 sets of 12-15 reps.
     Hammer curls: 3 sets of 12-15 reps.
     Tricep pushdowns: 3 sets of 12-15 reps.
     Cool-down: Stretching for 5-10 minutes.
    Day 6: Lower Body Hypertrophy

     Warm-up: 5-10 minutes of cardio (treadmill, elliptical, or stationary


    bike).
     Leg press: 3 sets of 12-15 reps.
     Romanian deadlifts: 3 sets of 12-15 reps.
     Leg curls: 3 sets of 12-15 reps.
     Leg extensions: 3 sets of 12-15 reps.
     Standing calf raises: 3 sets of 15-20 reps.
     Cool-down: Stretching for 5-10 minutes.

    Day 7: Rest Day

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