WORKOUT SPLIT 2( 1 IN COPY):-
Warm-Up & Stretching (Before Every Workout – 8–10 min)
1. Arm Circles (forward + backward) – 2×20 sec
2. Shoulder Rolls – 2×20 sec
3. Hip Circles – 2×15 each
4. Bodyweight Squats – 2×10
5. Cat–Cow Stretch – 5 reps
6. Jumping Jacks or Jog in Place – 2–3 min
Workout Split
Monday – Chest, Shoulders, Triceps + Abs
Chest & Shoulders
Push-Ups – 3×12–15
Floor Dumbbell Bench Press (start 4kg, progress to 8kg) – 4×12
Incline Push-Ups (feet on chair) – 3×12
Overhead Dumbbell Shoulder Press – 4×12
Dumbbell Lateral Raises – 3×15
Triceps
Close-Grip Barbell Press – 3×12
Overhead Dumbbell Tricep Extension – 3×12
Diamond Push-Ups – 3×8–12
Abs
Crunches – 3×20
Leg Raises – 3×15
Plank – 3×40 sec
Forearms (Day 1)
Wrist Curls (palms up, barbell/dumbbell) – 3×15
Reverse Wrist Curls (palms down) – 3×15
Tuesday – Back, Biceps, Rear Shoulders + Abs
Back
Barbell Bent-Over Rows – 4×12
One-Arm Dumbbell Row – 3×12 each side
Reverse Flys (light dumbbells) – 3×15
Biceps
Dumbbell Curls – 3×12
Hammer Curls – 3×12
Barbell Curl – 3×12
Rear Shoulders / Traps
Dumbbell Shrugs – 4×15–20
Upright Barbell Row – 3×12
Abs
Russian Twists (with 4kg DB) – 3×20
Bicycle Crunches – 3×20
Side Plank – 3×30 sec each side
Wednesday – Legs + Core
Legs
Bodyweight Squats / Dumbbell Goblet Squats – 4×15
Lunges (bodyweight or with DBs) – 3×12 each leg
Romanian Deadlifts (barbell or DBs) – 3×12
Calf Raises – 4×20
Glute Bridges (add DB/barbell later) – 3×15
Core
Mountain Climbers – 3×30 sec
Flutter Kicks – 3×30 sec
V-Ups – 3×12–15
Plank with Shoulder Tap – 3×12 each side
Thursday – Chest, Shoulders, Triceps + Abs(Variation to shock muscles)
Incline Dumbbell Press (use chair) – 4×12
Decline Push-Ups (feet on chair) – 3×12
Arnold Press – 3×12
Dumbbell Front Raises – 3×12
Chair Dips – 3×15
Abs
Weighted Crunch (hold 4kg DB) – 3×15
Reverse Crunch – 3×15
Plank (side to side hip dips) – 3×40 sec
Forearms (Day 2)
Hammer Curls (focus on grip) – 3×12
Farmer’s Walk (hold 8kg DBs, walk 30 sec) – 3 rounds
Friday – Back, Biceps, Rear Shoulders + Abs(Variation to keep growing)
Dumbbell Deadlift – 4×12
Renegade Row (push-up + DB row) – 3×10 each side
Concentration Curl (seated, single arm) – 3×12 each
Reverse Grip Barbell Curl – 3×12
Reverse Flys – 3×15
Abs
Hanging (or lying) Leg Raises – 3×15
Russian Twists – 3×20
Mountain Climbers – 3×30 sec
Saturday – Legs + Core
Legs
Bulgarian Split Squats (back foot on chair, DBs in hand) – 3×10 each leg
Step-Ups (on chair, with DBs) – 3×12 each leg
Glute Bridges (with DBs/barbell) – 3×15
Calf Raises – 4×20
Core
V-Ups – 3×12–15
Bicycle Crunches – 3×20
Side Plank – 3×30 sec each side
Flutter Kicks – 3×30 sec
Forearms (Day 3)
Static Barbell Hold (20–40 sec hold) – 3 rounds
Reverse Wrist Curls – 3×15-
Sunday – Rest / Active Recovery
Light walk, yoga, cycling, or easy basketball
Full-body static stretching
