What is a good 7 days workout routine for the gym?

Here's a balanced 7days gym workout routine that targets different muscle groups and includes rest and recovery:

  Day 1: Chest and Triceps
- Bench Press: 4 sets of 8-12 reps
- Incline Dumbbell Press: 3 sets of 10-12 reps
- Tricep Dips: 3 sets of 10-12 reps
- Tricep Pushdowns: 3 sets of 12-15 reps
- Chest Flyes: 3 sets of 12-15 reps

  Day 2: Back and Biceps
- Pull-Ups: 4 sets of 8-12 reps
- Bent Over Rows: 3 sets of 10-12 reps
- Lat Pulldowns: 3 sets of 12-15 reps
- Bicep Curls: 3 sets of 12-15 reps
- Hammer Curls: 3 sets of 12-15 reps

  Day 3: Legs
- Squats: 4 sets of 8-12 reps
- Leg Press: 3 sets of 10-12 reps
- Lunges: 3 sets of 12-15 reps
- Leg Curls: 3 sets of 12-15 reps
- Calf Raises: 3 sets of 15-20 reps

  Day 4: Shoulders and Abs
- Shoulder Press: 4 sets of 8-12 reps
- Lateral Raises: 3 sets of 12-15 reps
- Front Raises: 3 sets of 12-15 reps
- Plank: 3 sets of 1 minute
- Russian Twists: 3 sets of 20 reps

  Day 5: Full Body
- Deadlifts: 4 sets of 8-12 reps
- Push-Ups: 3 sets of 15-20 reps
- Pull-Ups: 3 sets of 10-12 reps
- Burpees: 3 sets of 15 reps
- Mountain Climbers: 3 sets of 20 reps

  Day 6: Active Recovery
- Light Cardio: 30 minutes (walking, jogging, cycling)
- Stretching: 15-20 minutes

also you can try this for home workout

  Day 7: Rest

This routine ensures that you work on all major muscle groups while allowing time for recovery. Remember to adjust the weights and reps according to your fitness level and goals.