Monday: Chest & Shoulders
Warm-Up (5-7 minutes)
•Jump rope or brisk jog (2-3 minutes)
•Arm circles (30 seconds each direction)
•Shoulder shrugs (30 seconds)
•Dynamic chest stretches (30 seconds)
Workout (45 minutes)
Bench Press or Dumbbell Chest Press: 4 sets x 8-12 reps (Rest 45-60 seconds)
Incline Dumbbell Press: 3 sets x 8-12 reps (Rest 45 seconds)
Push-Ups: 3 sets x 15-20 reps (Rest 30 seconds)
Overhead Shoulder Press: 4 sets x 8-10 reps (Rest 45-60 seconds)
Lateral Raises: 3 sets x 12-15 reps (Rest 30 seconds)
Front Raises: 3 sets x 12 reps (Rest 30 seconds)
Cool-Down & Stretch (5 minutes)
•Chest stretch (1 minute)
•Shoulder stretch (1 minute per arm)
•Tricep stretch (30 seconds each side)
Tuesday: Back & Biceps
Warm-Up (5-7 minutes)
•Jumping jacks or light jog (2-3 minutes)
•Arm swings (30 seconds)
Workout (45 minutes)
Deadlifts: 4 sets x 8-10 reps (Rest 60 seconds)
Pull-Ups or Lat Pulldowns: 4 sets x 8-12 reps (Rest 45 seconds)
Dumbbell or Barbell Bicep Curls: 4 sets x 10-12 reps (Rest 45 seconds)
Hammer Curls: 3 sets x 10-12 reps (Rest 30 seconds)
Face Pulls: 3 sets x 12-15 reps (Rest 30 seconds)
Cool-Down & Stretch (5 minutes)
•Child's pose stretch (1 minute)
•Lat stretch (30 seconds each side)
•Bicep stretch (30 seconds each arm)
Thursday: Legs & Abs
Warm-Up (5-7 minutes)
•Jog in place (2-3 minutes)
•Leg swings (30 seconds per leg)
•Hip circles (30 seconds each direction)
Workout (45 minutes)
Squats: 4 sets x 8-10 reps (Rest 60 seconds)
Lunges: 3 sets x 12 reps per leg (Rest 45 seconds)
Leg Press or Step-Ups: 3 sets x 10-12 reps (Rest 45 seconds)
Romanian Deadlifts: 3 sets x 12 reps (Rest 45-60 seconds)
Plank: 3 sets, hold for 45-60 seconds (Rest 30 seconds)
Leg Raises: 3 sets x 15 reps (Rest 30 seconds)
Russian Twists: 3 sets x 20 reps per side (Rest 30 seconds)
Cool-Down & Stretch (5 minutes)
•Hamstring stretch (1 minute per leg)
•Hip flexor stretch (1 minute per side)
•Seated forward fold (1 minute)
Friday: Triceps & Forearms
Warm-Up (5-7 minutes)
•Jump rope or brisk walk (2-3 minutes)
•Arm circles (30 seconds each direction)
•Wrist circles (30 seconds each side)
Workout (45 minutes)
Close-Grip Bench Press: 4 sets x 8-10 reps (Rest 45-60 seconds)
Tricep Dips: 4 sets x 10-12 reps (Rest 45 seconds)
Skull Crushers: 3 sets x 10-12 reps (Rest 45 seconds)
Overhead Tricep Extension: 3 sets x 12 reps (Rest 30 seconds)
Forearm Curls: 3 sets x 15-20 reps (Rest 30 seconds)
Reverse Forearm Curls: 3 sets x 12-15 reps (Rest 30 seconds)
Cool-Down & Stretch (5 minutes)
•Tricep stretch (1 minute per arm)
•Wrist stretch (1 minute each side)
•Chest and forearm stretch against a wall (30 seconds per arm)
