DAY 1 (FULL BODY WORKOUT)
STRETCHING/WARM-UP SETS/REPS
Light cardio (e.g., Treadmill, Stationary bike). 20 minutes
Arm circles, leg swings, torso twists. 2-3 Minutes Each
WORKOUT
Leg Press (Machine) 3 sets of 12 reps
Dumbbell Chest Press 3 sets of 12 reps
Lat Pulldown (Machine) 3 sets of 12 reps
Seated Dumbbell Shoulder Press 3 sets of 12 reps
Leg Curl (Machine) 3 sets of 12 reps
DAY 2 (CARDIO & CORE)
CARDIO
Elliptical or Treadmill. 20 minutes
CARDIO
Plank 3 sets of 30 seconds
Russian Twists 3 sets of 15 reps each side
Bicycle Crunches 3 sets of 20 reps
Leg Raises 3 sets of 15 reps.
Mountain Climbers 3 sets of 20 reps each leg.
DAY 3 (LOWER BODY FOCUS)
STRETCHING/WARM-UP
Choose your favourite Cardio Machine 5-10 minutes
Dynamic lunges, hip circles, leg swings. 2-3 Minutes Each
WORKOUT
Squats 3 sets of 12 reps
Romanian Deadlifts 3 sets of 12 reps
Leg Press (Machine) 3 sets of 12 reps
Calf Raises 3 sets of 15 reps
Leg Extension (Machine) 3 sets of 12 reps
DAY 4 (UPPER BODY FOCUS)
STRETCHING/WARM-UP
Vary the Cardio machine 5-10 minutes
Arm circles, shoulder rolls, wrist circles. 2-3 Minutes Each
WORKOUT
Bench Press 3 sets of 12 reps
Bent Over Rows 3 sets of 12 reps
Dumbbell Bicep Curls 3 sets of 12 reps
Tricep Dips 3 sets of 12 reps
Shoulder Lateral Raises 3 sets of 12 reps
DAY 5 (UPPER BODY FOCUS)
3 Complete Rounds (With
CIRCUITS
minimal rest b/w exercises)
Bodyweight Squats 15 reps
Push-Ups 12 reps
Dumbbell Lunges 12 reps each leg
Lat Pulldown (Machine) 12 reps
Plank 30 seconds
TUTORIALS
https://www.youtube.com/watch?v=u5OQiw0F70E , https://www.youtube.com/watch?v=HMKbmG1L7vc
https://www.youtube.com/shorts/ahaJTts1f3s
https://www.youtube.com/watch?v=QsYre__-aro
https://www.youtube.com/watch?v=CAwf7n6Luuc
https://www.youtube.com/watch?v=TsduLWuhlFM
https://www.youtube.com/shorts/FMCq0hT3KRU
https://www.youtube.com/watch?v=yeKv5oX_6GY
https://www.youtube.com/watch?v=wkD8rjkodUI
https://www.youtube.com/watch?v=wnuLak2onoA
https://www.youtube.com/shorts/5uB0KaoCF9w
https://www.youtube.com/watch?v=kLh-uczlPLg
https://www.youtube.com/watch?v=7wN8keJyV2o
https://www.youtube.com/watch?v=xqvCmoLULNY
https://www.youtube.com/shorts/5rIqP63yWFg
https://www.youtube.com/shorts/ahaJTts1f3s
https://www.youtube.com/watch?v=k8ipHzKeAkQ
https://www.youtube.com/watch?v=4ZDm5EbiFI8
https://www.youtube.com/watch?v=UVMEnIaY8aU , https://www.youtube.com/watch?v=wRSk1_C6yOM
https://www.youtube.com/shorts/0cXAp6WhSj4
https://www.youtube.com/watch?v=qXrTDQG1oUQ
https://www.youtube.com/shorts/JarZJ-Wuw0g
https://www.youtube.com/shorts/Qz39qVt6NGA
https://www.youtube.com/watch?v=XPPfnSEATJA
https://www.youtube.com/watch?v=xqvCmoLULNY
https://www.youtube.com/shorts/y7PBQ2fYbxY
https://www.youtube.com/watch?v=9gglI77Kzq8
https://www.youtube.com/watch?v=CAwf7n6Luuc
https://www.youtube.com/watch?v=yeKv5oX_6GY
1. For beginners, all that needs to beMISCELLANEOUS
focussed on is following a plan that is a balanced mix
of strength training, cardio,and
2. This plan incorporates machine, dumbbell, andbodyweight
core exercises.
exercises. Follow them
accordingly and stay safe.
3. Remember to listen to your body, stay hydrated, and prioritize proper form throughout
the workouts.
