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Workout Plan

30-Day Gym Plan
Day
Workout
Completed
1
1
Chest press machine (3 sets of 12 reps), seated dip machine (3 sets of 12 reps)
2
2
Chest fly machine (3 sets of 12 reps), stability ball (plank for 30 seconds, side plank for 30 seconds each side, 3 sets)
3
3
Treadmill (30 minutes, moderate intensity)
4
4
Stair climber (15 minutes, moderate intensity), aerobic steps (3 sets of 12 reps)
5
5
Chest press machine (3 sets of 12 reps), seated dip machine (3 sets of 12 reps)
6
6
Chest fly machine (3 sets of 12 reps), stability ball (plank for 30 seconds, side plank for 30 seconds each side, 3 sets)
7
7
Treadmill (30 minutes, moderate intensity)
8
8
Stair climber (15 minutes, moderate intensity), aerobic steps (3 sets of 12 reps)
9
9
Chest press machine (3 sets of 12 reps), seated dip machine (3 sets of 12 reps)
10
10
Chest fly machine (3 sets of 12 reps), stability ball (plank for 30 seconds, side plank for 30 seconds each side, 3 sets)
11
11
Treadmill (30 minutes, moderate intensity)
12
12
Stair climber (15 minutes, moderate intensity), aerobic steps (3 sets of 12 reps)
13
13
Chest press machine (3 sets of 12 reps), seated dip machine (3 sets of 12 reps)
14
14
Chest fly machine (3 sets of 12 reps), stability ball (plank for 30 seconds, side plank for 30 seconds each side, 3 sets)
15
15
Treadmill (30 minutes, moderate intensity)
16
16
Stair climber (15 minutes, moderate intensity), aerobic steps (3 sets of 12 reps)
17
17
Chest press machine (3 sets of 12 reps), seated dip machine (3 sets of 12 reps)
18
18
Chest fly machine (3 sets of 12 reps), stability ball (plank for 30 seconds, side plank for 30 seconds each side, 3 sets)
19
19
Treadmill (30 minutes, moderate intensity)
20
20
Stair climber (15 minutes, moderate intensity), aerobic steps (3 sets of 12 reps)
21
21
Chest press machine (3 sets of 12 reps), seated dip machine (3 sets of 12 reps)
22
22
Chest fly machine (3 sets of 12 reps), stability ball (plank for 30 seconds, side plank for 30 seconds each side, 3 sets)
23
23
Treadmill (30 minutes, moderate intensity)
24
24
Stair climber (15 minutes, moderate intensity), aerobic steps (3 sets of 12 reps)
25
25
Chest press machine (3 sets of 12 reps), seated dip machine (3 sets of 12 reps)
26
26
Chest fly machine (3 sets of 12 reps), stability ball (plank for 30 seconds, side plank for 30 seconds each side, 3 sets)
27
27
Treadmill (30 minutes, moderate intensity)
28
28
Stair climber (15 minutes, moderate intensity), aerobic steps (3 sets of 12 reps)
29
29
Chest press machine (3 sets of 12 reps), seated dip machine (3 sets of 12 reps)
30
30
Chest fly machine (3 sets of 12 reps), stability ball (plank for 30 seconds, side plank for 30 seconds each side, 3 sets)
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