wikiHow Weekly Gym Exercise Plan for Weight Loss Day 1: Full Body Strength Training Warm-up: 5-10 minutes on the treadmill or stationary bike Barbell squats: 3 sets of 10 reps Bench press: 3 sets of 10 reps Deadlifts: 3 sets of 10 reps Overhead press: 3 sets of 10 reps Lat pulldowns: 3 sets of 10 reps Plank: 3 sets of 30 seconds Cool-down: Stretching for 10-15 minutes Day 2: Cardiovascular Training Warm-up: 5-10 minutes on the elliptical machine Treadmill running: 30 minutes at a moderate intensity Rowing machine: 10 minutes at a high intensity Stair stepper: 10 minutes at a moderate intensity Cool-down: Stretching for 10-15 minutes Day 3: Upper Body Strength Training Warm-up: 5-10 minutes on the stationary bike Dumbbell chest press: 3 sets of 10 reps Cable flyes: 3 sets of 10 reps Dumbbell rows: 3 sets of 10 reps Dumbbell bicep curls: 3 sets of 10 reps Tricep extensions: 3 sets of 10 reps Reverse flyes: 3 sets of 10 reps Cool-down: Stretching for 10-15 minutes Day 4: Rest Day Day 5: Lower Body Strength Training Warm-up: 5-10 minutes on the rowing machine Leg press: 3 sets of 10 reps Leg curls: 3 sets of 10 reps Lunges: 3 sets of 10 reps (each leg) Calf raises: 3 sets of 10 reps Plank: 3 sets of 30 seconds Cool-down: Stretching for 10-15 minutes Day 6: Cardiovascular Training Warm-up: 5-10 minutes on the stationary bike Treadmill running: 30 minutes at a moderate intensity Elliptical machine: 10 minutes at a high intensity Stair stepper: 10 minutes at a moderate intensity Cool-down: Stretching for 10-15 minutes Day 7: Full Body Strength Training Warm-up: 5-10 minutes on the treadmill or stationary bike Barbell squats: 3 sets of 10 reps Bench press: 3 sets of 10 reps Deadlifts: 3 sets of 10 reps Overhead press: 3 sets of 10 reps Lat pulldowns: 3 sets of 10 reps Plank: 3 sets of 30 seconds Cool-down: Stretching for 10-15 minutes Remember to listen to your body and make adjustments as needed to ensure that your fitness routine is safe and effective for you. Consult with a healthcare professional or certified fitness trainer for personalized guidance and advice on your fitness journey. Page