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| PDF Name | 7 Day Gym Workout Plan PDF |
| PDF Size | 2.3MB |
| PDF Category | Workout |
| PDF Pages | 5 |
| Last Update | 1 Day ago |
| Provided By | FREE PDF SPOT |
How to 7-Day Gym Workout Plan PDF Free Download
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7 Day Gym Workout Plan
Keep in mind that individual fitness levels and goals may vary, so it’s important to tailor the routine accordingly and consult a fitness professional before starting any new exercise program.
Day 1: Upper Body Strength
- Bench Press: 4 sets x 6 reps
- Pull-Ups or Lat Pulldowns: 4 sets x 8 reps
- Bent-Over Rows: 3 sets x 10 reps
- Shoulder Press: 3 sets x 8 reps
- Dumbbell Bicep Curls: 3 sets x 10 reps
- Tricep Dips: 3 sets x 12 reps
Day 2: Lower Body Strength
- Squats: 4 sets x 6 reps
- Deadlifts: 4 sets x 6 reps
- Lunges: 3 sets x 10 reps (each leg)
- Leg Press: 3 sets x 8 reps
- Calf Raises: 3 sets x 12 reps. [7 Day Gym Workout Plan Free PDF]
Day 3: Cardio and Core
- Running Sprints: 10 x 100 meters with 1-minute rest in between
- Planks: 4 sets x 45-60 seconds
- Russian Twists: 3 sets x 20 reps (each side)
- Hanging Leg Raises: 3 sets x 12 reps
Day 4: Explosive Power
- Power Cleans: 4 sets x 5 reps
- Medicine Ball Throws: 3 sets x 8 reps (chest pass or overhead)
- Box Jumps: 3 sets x 8 reps
- Plyometric Push-Ups: 3 sets x 10 reps
Day 5: Active Recovery and Mobility
- Light Jogging or Cycling: 20-30 minutes
- Dynamic Stretching: Focus on hip mobility, shoulder mobility, and leg swings. [7 Day Gym Workout Plan Free PDF]
Remember to warm up before each workout with dynamic stretches and foam rolling, and cool down with static stretches and deep breathing. Hydration and proper nutrition are also crucial for recovery and performance. It’s advisable to work with a strength and conditioning coach to personalize the program based on individual needs and goals.
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Benefits of 7 Day Gym Workout Plan
The 7 Day Gym Workout Plan has many benefits that help athletes become better and perform well. It makes them stronger, faster, and better in sports. Here’s what the plan does:
- Strong and Powerful: Doing exercises like squats and power cleans makes athletes strong and powerful, which helps them hit the ball harder and throw it faster.
- Endurance and Stamina: Doing cardio and sprints helps athletes have more stamina, so they can play for a long time without getting tired.
- Quick and Agile: Doing quick exercises and drills makes athletes better at moving fast, reacting quickly, and running bases.
- Avoiding Injuries: The plan has exercises that make muscles and joints strong and flexible, so athletes don’t get hurt easily.
- Strong Core: Doing core exercises makes the middle part of the body strong, helping athletes stand straight and avoid hurting their back.
- Fast and Explosive: Doing explosive exercises like jumps and throws makes athletes react fast and have quick bursts of energy.
- Strong Mind: Following the plan makes athletes tough in the mind, helping them face challenges in baseball with confidence.
- Teamwork: Doing the plan together makes teammates friends and helps them reach fitness goals together.
- Better Skills: Getting stronger, faster, and having more stamina makes athletes better at hitting, running, and throwing in baseball.
- More Confidence: When athletes see they’re getting better, they feel more confident and play better too.
- Long-Term Growth: Starting the plan early helps athletes stay fit and athletic throughout their lives.
- College and Pro Opportunities: Getting fit and good at baseball increases the chances of getting noticed by college and pro scouts.
The 7-Day Gym Workout Plan makes athletes stronger, faster, and mentally tough. It also helps them work well with others and become great athletes. [7 Day Gym Workout Plan Free PDF]
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