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Strength Training Gym Routine Checklist

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to their fitness level and goals. It's important to warm up before starting any exercise routine to prevent injury and cool down afterwards to help your muscles recover. Squats, bench press, deadlifts, pull-ups or lat pulldowns, shoulder press, bicep curls, and tricep extensions are all effective exercises that target different muscle groups. Doing 3 sets of 8-12 reps of each exercise will help build strength and endurance. It's important to use a weight that challenges you but still allows you to maintain good form to avoid injury. By following this checklist, you can create a well-rounded strength training routine that will help you reach your fitness goals.

Warm-up: Spend 5-10 minutes on a cardio machine or doing dynamic stretches to get your heart rate up and loosen up your muscles.

Squats: Do 3 sets of 8-12 reps of squats, using a weight that challenges you but allows you to maintain good form.

Bench press: Do 3 sets of 8-12 reps of bench press, using a weight that challenges you but allows you to maintain good form.

Deadlifts: Do 3 sets of 8-12 reps of deadlifts, using a weight that challenges you but allows you to maintain good form.

Pull-ups or lat pulldowns: Do 3 sets of 8-12 reps of pull-ups or lat pulldowns, using a weight that challenges you but allows you to maintain good form.

Shoulder press: Do 3 sets of 8-12 reps of shoulder press, using a weight that challenges you but allows you to maintain good form.

Bicep curls: Do 3 sets of 8-12 reps of bicep curls, using a weight that challenges you but allows you to maintain good form.

Tricep extensions: Do 3 sets of 8-12 reps of tricep extensions, using a weight that challenges you but allows you to maintain good form.

Cool-down: Spend 5-10 minutes doing static stretches to help your muscles recover and prevent injury.