I need some help, can someone give me a workout list what i can do at the gym, b!

I need some help, can someone give me a workout list what i can do at the gym, because it seem I am doing ?

the same thing everytime i go, Like a list of work out that i can do each day will be a big help .
Kindest Regards
Myke

You need to speak to a trainer at your gym. A lot of factors are important here. What is your goal? You want to lose weight, that would be a different workout than gaining. Male or female and your age matters in how much you should be lifting.

Also, your own physical fitness level. No one online can tell you how much you should be lifting. What I lift comfortably might be too little for some. What a 18 yr old male lifts would seriously injure me.

Most gyms have a circuit already numbered for the ideal order of muscles that should be worked. The cardio can either be done before or after you work out. I prefer to start with cardio--it gets my heart rate up and gets me focused on working out. You need to do at least 30 min of cardio. Check to make sure you are at your target heart rate--cardio is meaningless if you aren't working the heart to its max benefit. However, that rate changes again--person to person, based on gender age and physical fitness level.

The order that I work out is 30-40 min of cardio, 10-15 minutes on the circuit, ab workout, and a final 10 min cardio at a slower pace--as a stretching exercise.

If you are building muscle, you will not want the same thing everytime you go. Your body does not adjust to that. You need a day to recover the muscles. When you work out, it is a lil sore and the muscle needs to recover the next day. If you work out daily, I recommend focusing on arms Mon, legs Tues, arms Wed, legs Thurs, just cardio on Fri, and Sat a smaller workout on both arms and legs--without maxing.

Also, if your goal is weight loss your body needs variation. Your body gets used to whatever it is experiencing. If you are only consuming 500 calories, your body gets used to that. If you are working out at a fast rate, losing weight, at a certain point your weight loss will plateau. You'll need to change it up to continue the weight loss.

So basically to make a long answer short--you need to speak with a trainer at your gym. After you have explained your goals, age, weight, and general fitness level--they will be able to organize the best workout plan for you and change it up as things are not working or any rehab after any injuries you may have.