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work out for gym checklist
Warm Up
5 minutes of light cardio (jogging, jumping jacks, etc.)
Dynamic stretching for major muscle groups (arm circles, leg swings, etc.)
Strength Training
Bench press: 3 sets of 10 reps
Squats: 3 sets of 12 reps
Deadlifts: 3 sets of 8 reps
Cardio
Treadmill: 20 minutes of interval training
Stationary bike: 15 minutes at a moderate pace
Cool Down
5 minutes of walking or light jogging
Static stretching for major muscle groups (hamstring stretch, quad stretch, etc.)
Hydration
Drink at least 8 ounces of water before, during, and after workout
Nutrition
Eat a balanced meal with protein and carbohydrates within 1 hour of workout
Rest
Allow at least 48 hours between strength training sessions for muscle recovery
Additional Notes
Listen to your body and adjust intensity as needed
Consult with a fitness trainer for personalized workout plan
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