Credit by – SUHAYB
Summary
PUSH (chest, shoulder & triceps)
- bench press / incline bench press
- shoulder press
- chest fly
- lateral raise / front raise
- tricep extension ( cable & dumbbell)
PULL(back & biceps)
- lat pulldown
- cable rows
- bent over rows
- lat pullover
- ez bar bicep curl
- preacher / concentration curl
LEGS
- squats
- leg extension
- leg curls
- lunges / Bulgarian splits
Monday – Upper Body Strength
- Warm-Up: 10 minutes of light cardio (jogging, cycling)
- Exercises:
- Bench Press: 4 sets x 8-12 reps
- Bent Over Rows: 4 sets x 8-12 reps
- Shoulder Press: 3 sets x 8-12 reps
- Pull-Ups or Lat Pull-Downs: 3 sets x 8-12 reps
- Bicep Curls: 3 sets x 10-15 reps
- Tricep Dips or Extensions: 3 sets x 10-15 reps
- Cool Down: Stretching for 5-10 minutes
Tuesday – Lower Body Strength
- Warm-Up: 10 minutes of dynamic stretching
- Exercises:
- Squats: 4 sets x 8-12 reps
- Deadlifts: 4 sets x 8-12 reps
- Leg Press: 3 sets x 10-15 reps
- Hamstring Curls: 3 sets x 10-15 reps
- Calf Raises: 3 sets x 15-20 reps
- Cool Down: Stretching for 5-10 minutes
Wednesday – Cardio and Core
- Cardio:
- 30 minutes of steady-state cardio (running, cycling, swimming)
- Core Exercises:
- Planks: 3 sets x 1-minute hold
- Russian Twists: 3 sets x 15-20 reps per side
- Leg Raises: 3 sets x 12-15 reps
- Bicycle Crunches: 3 sets x 15-20 reps per side
- Cool Down: Stretching for 5-10 minutes
Thursday – Full Body Circuit
- Warm-Up: 10 minutes of light cardio
- Circuit: (Repeat 3-4 times)
- 10 Push-Ups
- 15 Bodyweight Squats
- 10 Burpees
- 15 Dumbbell Rows (each arm)
- 30-second Jump Rope
- 1-minute Rest between circuits
- Cool Down: Stretching for 5-10 minutes
Friday – Active Recovery
- This day is crucial for muscle recovery and injury prevention.
- Activities:
- Light jogging or walking for 20-30 minutes
- Yoga or Pilates
- Stretching or foam rolling
General Tips:
- Hydration: Stay well-hydrated throughout the week.
- Nutrition: Ensure a balanced diet with adequate protein, complex carbs, and healthy fats.
- Sleep: Aim for 7-9 hours of quality sleep each night for optimal recovery.
- Adjust Intensity: Based on your fitness level, adjust the intensity and weights used.
- Rest: Listen to your body and take additional rest if needed.
Here are some additional tips for muscle gain and weight loss:
- Make sure to eat a healthy diet that includes plenty of protein, fruits, vegetables, and whole grains.
- Get enough sleep, as this is essential for muscle recovery.
- Drink plenty of water throughout the day.
- Don’t overtrain, as this can lead to injury.
- Be patient and consistent with your workouts and diet, and you will see results.