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Monday

The document outlines a 4-week workout program that includes lower and upper body strength training routines, full body workouts, HIIT and cardio sessions, and rest days. The strength training routines consist of exercises like squats, lunges, presses, and rows performed for 3 sets of 10-12 reps. Cardio sessions incorporate high-intensity interval exercises alternating between bursts and recovery periods. Rest days are scheduled weekly to promote recovery.

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MERIL MATHEW 1660112
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90 views3 pages

Monday

The document outlines a 4-week workout program that includes lower and upper body strength training routines, full body workouts, HIIT and cardio sessions, and rest days. The strength training routines consist of exercises like squats, lunges, presses, and rows performed for 3 sets of 10-12 reps. Cardio sessions incorporate high-intensity interval exercises alternating between bursts and recovery periods. Rest days are scheduled weekly to promote recovery.

Uploaded by

MERIL MATHEW 1660112
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Monday: Lower Body Strength Training

- Goblet squats: 3 sets of 10-12 reps

- Dumbbell lunges: 3 sets of 10-12 reps per leg

- Romanian deadlifts: 3 sets of 10-12 reps

- Step-ups: 3 sets of 10-12 reps per leg

- Calf raises: 3 sets of 12-15 reps

Tuesday: Upper Body Strength Training

- Dumbbell bench press: 3 sets of 10-12 reps

- Bent-over rows: 3 sets of 10-12 reps

- Dumbbell shoulder press: 3 sets of 10-12 reps

- Bicep curls: 3 sets of 10-12 reps

- Tricep dips: 3 sets of 10-12 reps

Wednesday: Cardiovascular Exercise

- High-intensity interval training (HIIT): Perform 20-30 minutes of intense cardio exercises such as
jumping jacks, burpees, mountain climbers, or jumping rope, alternating between high-intensity
bursts and short recovery periods.

Thursday: Lower Body Strength Training

- Bulgarian split squats: 3 sets of 10-12 reps per leg

- Dumbbell deadlifts: 3 sets of 10-12 reps

- Single-leg hip thrusts: 3 sets of 10-12 reps per leg

- Side lunges: 3 sets of 10-12 reps per leg

- Standing calf raises: 3 sets of 12-15 reps

Friday: Upper Body Strength Training

- Dumbbell incline bench press: 3 sets of 10-12 reps

- Renegade rows: 3 sets of 10-12 reps

- Arnold presses: 3 sets of 10-12 reps


- Hammer curls: 3 sets of 10-12 reps

- Tricep kickbacks: 3 sets of 10-12 reps

Saturday: Core and Full Body Workout

- Plank variations: Hold a plank for 30-60 seconds, repeating for 3 sets

- Russian twists: 3 sets of 10-12 reps

- Mountain climbers: 3 sets of 10-12 reps

- Dumbbell squat and press: 3 sets of 10-12 reps

- Dumbbell burpees: 3 sets of 10-12 reps

…………………………………………………………………………………………………………………………………………………………….

Monday: Full Body Strength Training

- Dumbbell squats: 3 sets of 10-12 reps

- Single-arm dumbbell rows: 3 sets of 10-12 reps per arm

- Dumbbell chest press: 3 sets of 10-12 reps

- Walking lunges: 3 sets of 10-12 reps per leg

- Dumbbell shoulder press: 3 sets of 10-12 reps

Tuesday: Cardiovascular Exercise

- Jumping rope: Perform 3 sets of 1-minute intervals with 30 seconds rest in between

- High knees: 3 sets of 30 seconds

- Burpees: 3 sets of 10-12 reps

- Bicycle crunches: 3 sets of 10-12 reps per side

- Mountain climbers: 3 sets of 10-12 reps per leg

Wednesday: Active Rest Day

- Engage in light activities such as walking, yoga, or stretching to promote recovery and flexibility.

Thursday: Lower Body and Core Strength Training

- Dumbbell deadlifts: 3 sets of 10-12 reps

- Bulgarian split squats: 3 sets of 10-12 reps per leg


- Plank variations: Hold a plank for 30-60 seconds, repeating for 3 sets

- Russian twists: 3 sets of 10-12 reps

- Glute bridges: 3 sets of 10-12 reps

Friday: Upper Body Strength Training

- Dumbbell bench press: 3 sets of 10-12 reps

- Bent-over rows: 3 sets of 10-12 reps

- Overhead tricep extensions: 3 sets of 10-12 reps

- Hammer curls: 3 sets of 10-12 reps

- Lateral raises: 3 sets of 10-12 reps

Saturday: HIIT and Cardio

- Mountain climbers: Perform 3 sets of 30 seconds

- High knees: Perform 3 sets of 30 seconds

- Dumbbell thrusters: 3 sets of 10-12 reps

- Jump squats: 3 sets of 10-12 reps

- Sprints: Perform 5 sets of 30-second sprints with 1-minute rest in between

Sunday: Rest Day

- Take a break and allow your body to recover and rejuvenate.

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