Monday - Chest:

Monday - Chest Warmup (5 minutes): 1. Arm Circles - 1 minute (30 seconds forward, 30
seconds backward), 2. Arm Swings - 1 minute (10 seconds across the body each side), 3.
Standing Chest Opener - 1 minute (interlace fingers behind your back, open chest, and lift
arms slightly), 4. Cat-Cow Stretch - 1 minute (move between arching and rounding your
back in a slow controlled manner), 5. Shoulder Taps - 1 minute (in a push-up position, tap
each shoulder with the opposite hand)

Monday - Chest Workout:

1. Bench Press - 4 sets x 6-8 reps

2. Dumbbell Flyes - 3 sets x 10-12 reps
3. Incline Bench Press - 4 sets x 6-8 reps
4. Push-Ups - 3 sets x AMRAP (As Many Reps As Possible)
5. Cable Chest Press - 3 sets x 10-12 reps
6. Chest Dips - 3 sets x 8-10 reps

Monday - Chest Cool Down Stretch (5-10 minutes): 1 Chest Stretch against a wall - 1
minute, 2. Arm Across Chest Stretch - 30 seconds each arm, 3. Cat-Cow Stretch - 1 minute,
4. Child's Pose - 1 minute, 5. Cobra Stretch - 30 seconds, 6. Shoulder Stretch - 30 seconds

Tuesday - Back:

Tuesday - Back Warmup (5 minutes): 1. Shoulder Circles - 1 minute (10 seconds forward, 10
seconds backward) 2. Standing Trunk Twists - 1 minute (rotate your torso side to side)3.
Cat-Cow Stretch - 1 minute (move between arching and rounding your back in a slow
controlled manner) 4. Arm and Leg Raises - 1 minute (kneel on all fours, extend opposite
arm and leg, alternate sides), 5. Standing Arm Pulldowns - 1 minute (reach overhead, pull
arms down to your sides, engaging the back muscles)

Tuesday - Back Workout:

1. Deadlifts - 4 sets x 6-8 reps

2. Pull-Ups - 3 sets x AMRAP
3. Bent Over Barbell Rows - 4 sets x 6-8 reps
4. Seated Cable Rows - 3 sets x 10-12 reps
5. Lat Pulldowns - 3 sets x 10-12 reps
6. Hyperextensions - 3 sets x 10 reps

Tuesday - Back Cool Down Stretch (5-10 minutes): 1. Seated Forward Bend - 1 minute, 2.
Cat-Cow Stretch - 1 minute, 3. Child's Pose - 1 minute, 4. Cobra Stretch - 30 seconds, 5. Lat
Stretch - 30 seconds each side, 6. Shoulder Stretch - 30 seconds
 Wednesday - Shoulders:

Wednesday - Shoulders Warmup (5 minutes): 1. Neck Circles - 1 minute (rotate your neck
in circles, 30 seconds each direction), 2. Shoulder Rolls - 1 minute (roll shoulders forward
and backward), 3. Arm Circles - 1 minute (30 seconds forward, 30 seconds backward), 4.
Arm Swings - 1 minute (10 seconds across the body each side), 5. Shoulder Blade Squeezes
- 1 minute (squeeze shoulder blades together, then release)

Wednesday - Shoulders Workout:

1. Military Press (Overhead Press) - 4 sets x 6-8 reps

2. Dumbbell Side Lateral Raises - 3 sets x 10-12 reps
3. Seated Arnold Press - 4 sets x 8-10 reps
4. Front Dumbbell Raises - 3 sets x 10-12 reps
5. Rear Delt Flyes - 3 sets x 12-15 reps
6. Face Pulls - 3 sets x 12-15 reps

Wednesday - Shoulders Cool Down Stretch (5-10 minutes): 1. Shoulder Stretch - 1 minute
each arm, 2. Neck Stretch - 30 seconds each side, 3. Cat-Cow Stretch - 1 minute, 4. Child's
Pose - 1 minute, 5. Cobra Stretch - 30 seconds, 6. Triceps Stretch - 30 seconds each arm

Thursday - Leg Workout:

Thursday - Leg Warmup (5 minutes): 1. Hip Circles - 1 minute (rotate hips in circles, 30
seconds each direction), 2. Leg Swings - 1 minute each leg (swing your leg forward and
backward), 3. Walking Lunges - 1 minute (take controlled lunges, alternating legs), 4. Knee
Hugs - 1 minute (hug one knee to your chest, then switch to the other leg), 5. Ankle Circles
- 1 minute each ankle (rotate your ankles in circles, 30 seconds each direction)

Thursday - Leg Workout:

1. Lunges- 3 sets x 12-15 reps

2. Barbell Squats - 4 sets x 6-8 reps
3. Leg Press - 3 sets x 10-12 reps
4. Leg Extensions - 3 sets x 12-15 reps
5. Hamstring Curls - 3 sets x 12-15 reps
6. Calf Raises - 4 sets x 12-15 reps

Thursday - Leg Cool Down Stretch (5-10 minutes): 1. Seated Hamstring Stretch - 1 minute
each leg, 2. Quadriceps Stretch - 1 minute each leg, 3. Butterfly Stretch - 1 minute, 4. Cat-
Cow Stretch - 1 minute, 5. Child's Pose - 1 minute, 6. Cobra Stretch - 30 seconds
 Friday - Biceps and Triceps:

Friday - Biceps and Triceps Warmup (5 minutes): 1. Shoulder Circles - 1 minute (10 seconds
forward, 10 seconds backward), 2. Arm Circles - 1 minute (30 seconds forward, 30 seconds
backward), 3. Arm Swings - 1 minute (10 seconds across the body each side), 4. Wrist
Circles - 1 minute (rotate your wrists in circles, 30 seconds each direction), 5. Triceps Dips
- 1 minute (use a sturdy chair or bench for dips)

Friday - Biceps and Triceps

1. Barbell Bicep Curls - 4 sets x 8-10 reps

2. Hammer Curls - 3 sets x 10-12 reps
3. Preacher Curls - 3 sets x 10-12 reps
4. Tricep Dips - 4 sets x 8-10 reps
5. Skull Crushers - 3 sets x 10-12 reps
6. Cable Tricep Pushdowns - 3 sets x 12-15 reps

Friday - Biceps and Triceps Cool Down Stretch (5-10 minutes): 1. Bicep Stretch against a
wall - 30 seconds each arm, 2. Triceps Stretch - 30 seconds each arm, 3. Cat-Cow Stretch -
1 minute, 4. Child's Pose - 1 minute, 5. Cobra Stretch - 30 seconds, 6. Shoulder Stretch - 30
seconds

Saturday - HIIT and Abs:

Saturday - HIIT and Abs Warmup (5 minutes): 1. Jumping Jacks - 1 minute, 2. High Knees - 1
minute, 3. Arm Circles - 1 minute (30 seconds forward, 30 seconds backward), 4. Leg
Swings - 1 minute each leg (swing your leg forward and backward), 5. Cat-Cow Stretch - 1
minute (move between arching and rounding your back in a slow controlled manner)

High-Intensity Interval Training (Circuit Training - 25 minutes):

Perform each exercise for 40 seconds, followed by a 20-second rest. Repeat the circuit
for a total of 3 rounds.
Box Jumps
Battle Rope Slams
Dumbbell Clean & Press
Jumping Lunges
Push-ups
Russian Twists
 Strength Exercises (15 minutes):

Perform the strength exercises as a superset, with minimal rest between exercises. Rest
for 1 minute between each superset. Aim to complete 4 sets of each exercise.
Superset 1:
Kettlebell Swings - 4 x 12
Medicine Ball Slams - 3 x 15
Superset 2:
TRX Rows - 3 x 12
Burpees - 3 x 10
Superset 3:
Stability Ball Leg Curls - 3 x 12
Mountain Climbers - 3 x 30 seconds
Superset 4:
Jump Squats - 3 x 12
Bodyweight Push-ups - 3 x 12

Abs 30 Minutes

2. Hanging Leg Raises - 3 sets x 12 reps

3. Plank - 3 sets x 1 minute
4. Bicycle Crunches - 3 sets x 20 reps
5. Russian Twists - 3 sets x 20 reps each side

Saturday - HIIT and Abs Cool Down Stretch (5-10 minutes): 1. Hamstring stretch - 30
seconds each leg, 2. Quadriceps stretch - 30 seconds each leg, 3. Chest stretch - 30
seconds, 4. Shoulder stretch - 30 seconds, 5. Cobra stretch - 30 seconds, 6. Child's pose - 1
minute, 7. Seated Forward Bend - 1 minute, 8. Cat-Cow Stretch - 1 minute, 9. Spinal Twist -
30 seconds each side, 10. Hip Flexor Stretch - 30 seconds each side

Notes:
- Rest for 1-2 minutes between sets for strength exercises and 30-60 seconds for
hypertrophy exercises.
- Aim to increase weight or intensity gradually as you progress to ensure progressive
overload.
- Perform a 5-minute warm-up before each workout to prepare your muscles and joints.
- After the workout, stretch the worked muscles for 10-15 minutes to improve flexibility
and aid recovery.
- Ensure proper nutrition, hydration, and adequate sleep to support your fitness goals.
- Cool Down: 10 minutes of stretching exercises targeting major muscle groups