Gym Program

Day 1 : Legs/Biceps
Morning : Legs
Quads (Front of Thigh)

1. Back Squats (4x8-10): Focus on depth to fully engage quads.

2. Leg Press (4x10-12): Place feet lower on the platform to emphasize qu
3. Walking Lunges (3x12-15 per leg): Step forward and keep an upright
4. Leg Extensions (3x12-15): Isolate the quads with controlled movemen

Hamstrings (Back of Thigh)

1. Romanian Deadlifts (RDLs) (4x8-10): Use dumbbells or a barbell, ke

2. Seated Hamstring Curls (4x12-15): Maintain control through the full
3. Glute-Ham Raises (3x10-12): Focus on slow and controlled movemen

Adductors (Inner Thighs)

1. Sumo Deadlifts (4x6-8): Wide stance with toes pointing slightly outwa
2. Adductor Machine (3x15-20): Squeeze inner thighs together at the p

Abductors (Outer Thighs and Hips)

1. Side-Lying Hip Abductions (3x15-20 per side): Use a resistance ban

2. Abductor Machine (3x15-20): Push legs outward while maintaining co
3. Lateral Band Walks (3x10-12 steps per side): Place a resistance band
2. Leg Press (4x10-12): Place feet lower on the platform to emphasize qu
3. Walking Lunges (3x12-15 per leg): Step forward and keep an upright
4. Leg Extensions (3x12-15): Isolate the quads with controlled movemen

Calves (Lower Leg)

1. Standing Calf Raises (5x15-20): Focus on a full range of motion and

2. Seated Calf Raises (4x12-15): Isolate the soleus muscle.
3. Donkey Calf Raises (3x15-20): Bend slightly forward, supporting your

Evening: Biceps

1. Barbell Bicep Curls (Long and Short Heads)

 Sets/Reps: 4x8-10
Tips: Keep your elbows close to your body and avoid swinging. Use a stra

2. Dumbbell Alternating Curls (Isolated Biceps)

Sets/Reps: 4x10-12 per arm

Tips: Perform these slowly to focus on the mind-muscle connection. Supin

3. Hammer Curls (Brachialis and Forearms)

Sets/Reps: 3x12-15
Tips: Use dumbbells or a rope on a cable machine. Keep your grip neutra

4. Preacher Curl (Short Head Focus)

Sets/Reps: 3x10-12
Tips: Use a preacher bench to isolate the short head of the biceps. Keep t

5. Concentration Curls (Peak Contraction)

Sets/Reps: 3x12-15 per arm

Tips: Sit on a bench, rest your elbow on your inner thigh, and curl with on

6. Cable Bicep Curls (Constant Tension)

Sets/Reps: 3x10-12
Tips: Use the cable machine with a straight bar or rope attachment. Main

7. Incline Dumbbell Curls (Long Head Stretch)

Sets/Reps: 3x10-12
Tips: Perform these on an incline bench to fully stretch the long head. Ke

Finisher (Optional for Burnout)

21s (Seven-Part Bicep Curls)

Sets/Reps: 3 sets
 7 reps: Lower half of the movement.
7 reps: Upper half of the movement.
7 reps: Full range of motion.

Day 2 : Tricep/Core
Morning : Tricep

1. Close-Grip Bench Press

Sets/Reps: 4x8-10
Focus: Compound lift for overall tricep mass.
Tips: Keep your elbows tucked close to your body and grip the bar slightl

2. Skull Crushers (Lying Tricep Extensions)

Sets/Reps: 4x10-12
Focus: Targets the long head of the triceps.
Tips: Lower the barbell or EZ bar slowly toward your forehead or behind y

3. Overhead Dumbbell Tricep Extensions (Seated or Standing)

Sets/Reps: 3x12-15
Focus: Emphasizes the long head of the triceps.
Tips: Keep your elbows pointed forward and lower the dumbbell behind y

4. Tricep Pushdowns (Cable Machine)

Sets/Reps: 4x10-12
Focus: Targets the lateral head.
Tips: Use a straight bar, V-bar, or rope. Keep your elbows locked to your s

5. Dumbbell Kickbacks

Sets/Reps: 3x12-15
Focus: Lateral and medial heads for definition.
Tips: Bend over slightly, keep your upper arms stationary, and extend yo
 6. Dips (Bodyweight or Weighted)

Sets/Reps: 3x10-12
Focus: Targets all tricep heads, with emphasis on the lateral head.
Tips: Keep your torso upright to focus on the triceps. Add weight with a b

7. Overhead Rope Extensions (Cable Machine)

Sets/Reps: 3x12-15
Focus: Long head stretch and contraction.
Tips: Lean slightly forward and extend your arms fully.

Optional Finisher (Burnout)

Tricep Giant Set: Perform all three exercises back-to-back without rest:

1. Overhead Dumbbell Tricep Extensions (10 reps).

2. Tricep Pushdowns (10 reps).
3. Diamond Push-Ups (to failure).

Rest for 1-2 minutes and repeat for 2-3 rounds.

Evening : Core

1. Plank Variations (Isometric Core Stability)

Standard Plank: 3x45-60 seconds.

Side Planks: 3x30-45 seconds per side.
Tips: Keep your body in a straight line and engage your glutes and core.

2. Hanging Leg Raises (Lower Abs)

Sets/Reps: 4x10-12
Tips: Hang from a pull-up bar, keep your legs straight, and raise them to

3. Cable Woodchoppers (Obliques)

 Sets/Reps: 3x12-15 per side
Tips: Use a cable machine, rotate your torso from high to low or low to hi

4. Decline Sit-Ups (Upper Abs)

Sets/Reps: 4x10-12
Tips: Use a decline bench. Hold a plate or dumbbell for added resistance.

5. Ab Wheel Rollouts (Entire Core)

Sets/Reps: 3x10-12
Tips: Start on your knees, roll forward slowly, and keep your core braced.

6. Russian Twists (Obliques)

Sets/Reps: 3x15-20 per side

Tips: Sit on the floor with your feet off the ground and twist side-to-side. H

7. Weighted Cable Crunches (Upper and Lower Abs)

Sets/Reps: 4x12-15
Tips: Use a rope attachment on the cable machine, kneel down, and crun

8. Superman Holds (Lower Back and Core Stabilization)

Sets/Reps: 3x20-30 seconds

Tips: Lie face down, lift your arms and legs simultaneously, and hold the

Optional Finisher

Core Circuit (3 Rounds):

1. Plank-to-Push-Up: 10 reps.
2. Bicycle Crunches: 20 reps (10 per side).
3. Mountain Climbers: 30 seconds.
4. V-Ups: 15 reps.
 Cool-Down

1. Static stretches (hold for 20-30 seconds each):

Cobra stretch (for abs).

Child’s pose (for lower back).
Seated spinal twist (for obliques).

2. Foam rolling for the lower back and obliques (5 minutes).

Day 3 : Shoulders/Chest/Back
Morning : Shoulder And Chest

Chest Exercises

1. Flat Barbell Bench Press

Sets/Reps: 4x8-10
Tips: Focus on controlled reps. Lower the bar to your chest and avoid b

2. Incline Dumbbell Press

Sets/Reps: 4x10-12
Tips: Keep the bench at a 30-45° angle. This emphasizes the upper che

3. Chest Dips (Bodyweight or Weighted)

Sets/Reps: 3x10-12
Tips: Lean slightly forward to target the chest more than the triceps.

4. Cable Flyes (Low-to-High for Upper Chest)

 Sets/Reps: 3x12-15
Tips: Focus on bringing your hands together in an arc-like motion.

5. Push-Ups (Burnout)

Sets/Reps: 2 sets to failure

Tips: Perform slow, controlled push-ups for maximum engagement.

Shoulder Exercises

1. Overhead Barbell Press (Military Press)

Sets/Reps: 4x8-10
Tips: Keep your core tight and avoid arching your lower back.

2. Dumbbell Lateral Raises (For Medial Deltoid)

Sets/Reps: 4x12-15
Tips: Keep a slight bend in your elbows and lift to shoulder height.

3. Arnold Press

Sets/Reps: 3x10-12
Tips: Rotate your palms inward as you lower the dumbbells.

4. Face Pulls (For Rear Delts)

Sets/Reps: 4x12-15
Tips: Use a cable machine with a rope attachment. Pull towards your fa

5. Dumbbell Front Raises (For Anterior Deltoid)

 Sets/Reps: 3x12-15
Tips: Lift the dumbbells straight in front of you to shoulder height.

Optional Finisher

Plate Push-Ups: Perform push-ups with a plate on your back (3x failure).
Shoulder Burnout:
Dumbbell Lateral Raises: 20 reps.
Dumbbell Front Raises: 20 reps.
Dumbbell Overhead Press: 20 reps.
Rest 1 minute and repeat for 3 rounds.

Evening : Back

1. Pull-Ups or Assisted Pull-Ups

Sets/Reps: 4x8-12
Tips: Use a wide grip to emphasize the lats. Focus on full range of motion

2. Barbell Deadlifts

Sets/Reps: 4x6-8
Tips: This is a compound lift targeting the entire posterior chain, including

3. Barbell Rows

Sets/Reps: 4x8-10
Tips: Keep your back flat and pull the bar towards your lower abdomen.

4. Lat Pulldown (Wide Grip)

Sets/Reps: 4x10-12
Tips: Focus on pulling with your lats rather than your arms. Squeeze at th

5. Seated Cable Rows

 Sets/Reps: 4x10-12
Tips: Keep your torso upright and pull towards your lower chest.

6. Dumbbell Single-Arm Rows

Sets/Reps: 3x10-12 per arm

Tips: Keep your back straight and avoid twisting. Focus on full range of m

7. T-Bar Rows (Chest-Supported if Available)

Sets/Reps: 3x10-12
Tips: Keep your elbows tucked to emphasize the rhomboids and traps.

8. Face Pulls (For Rear Delts and Upper Back)

Sets/Reps: 3x12-15
Tips: Use a rope attachment on the cable machine. Pull towards your face

9. Hyperextensions or Reverse Hypers (Lower Back)

Sets/Reps: 3x12-15
Tips: Use bodyweight or add a plate for extra resistance. Keep the movem

Optional Finisher (For Burnout)

1. Pull-Up Hold: Hang at the top position of a pull-up for as long as poss
2. Lat Pulldown Drop Sets: Perform one set to failure, drop the weight

Day 4 : Legs/Biceps
Morning : Legs

Quads (Front of Thigh)

1. Back Squats (4x8-10): Focus on depth to fully engage quads.

2. Leg Press (4x10-12): Place feet lower on the platform to emphasize qu
3. Walking Lunges (3x12-15 per leg): Step forward and keep an upright
4. Leg Extensions (3x12-15): Isolate the quads with controlled movemen
 Hamstrings (Back of Thigh)

1. Romanian Deadlifts (RDLs) (4x8-10): Use dumbbells or a barbell, ke

2. Seated Hamstring Curls (4x12-15): Maintain control through the full
3. Glute-Ham Raises (3x10-12): Focus on slow and controlled movemen

Adductors (Inner Thighs)

1. Sumo Deadlifts (4x6-8): Wide stance with toes pointing slightly outwa
2. Adductor Machine (3x15-20): Squeeze inner thighs together at the p

Abductors (Outer Thighs and Hips)

1. Side-Lying Hip Abductions (3x15-20 per side): Use a resistance ban

2. Abductor Machine (3x15-20): Push legs outward while maintaining co
3. Lateral Band Walks (3x10-12 steps per side): Place a resistance band
2. Leg Press (4x10-12): Place feet lower on the platform to emphasize qu
3. Walking Lunges (3x12-15 per leg): Step forward and keep an upright
4. Leg Extensions (3x12-15): Isolate the quads with controlled movemen

Calves (Lower Leg)

1. Standing Calf Raises (5x15-20): Focus on a full range of motion and

2. Seated Calf Raises (4x12-15): Isolate the soleus muscle.
3. Donkey Calf Raises (3x15-20): Bend slightly forward, supporting your

Evening : Biceps

1. Barbell Bicep Curls (Long and Short Heads)

Sets/Reps: 4x8-10
Tips: Keep your elbows close to your body and avoid swinging. Use a stra

2. Dumbbell Alternating Curls (Isolated Biceps)

Sets/Reps: 4x10-12 per arm

Tips: Perform these slowly to focus on the mind-muscle connection. Supin
 3. Hammer Curls (Brachialis and Forearms)

Sets/Reps: 3x12-15
Tips: Use dumbbells or a rope on a cable machine. Keep your grip neutra

4. Preacher Curl (Short Head Focus)

Sets/Reps: 3x10-12
Tips: Use a preacher bench to isolate the short head of the biceps. Keep t

5. Concentration Curls (Peak Contraction)

Sets/Reps: 3x12-15 per arm

Tips: Sit on a bench, rest your elbow on your inner thigh, and curl with on

6. Cable Bicep Curls (Constant Tension)

Sets/Reps: 3x10-12
Tips: Use the cable machine with a straight bar or rope attachment. Main

7. Incline Dumbbell Curls (Long Head Stretch)

Sets/Reps: 3x10-12
Tips: Perform these on an incline bench to fully stretch the long head. Ke

Finisher (Optional for Burnout)

21s (Seven-Part Bicep Curls)

Sets/Reps: 3 sets
7 reps: Lower half of the movement.
7 reps: Upper half of the movement.
7 reps: Full range of motion.

Day 5 : Triceps/Shoulder and Chest

Morning : Triceps
1. Close-Grip Bench Press

Sets/Reps: 4x8-10
Focus: Compound lift for overall tricep mass.
Tips: Keep your elbows tucked close to your body and grip the bar slightl

2. Skull Crushers (Lying Tricep Extensions)

Sets/Reps: 4x10-12
Focus: Targets the long head of the triceps.
Tips: Lower the barbell or EZ bar slowly toward your forehead or behind y

3. Overhead Dumbbell Tricep Extensions (Seated or Standing)

Sets/Reps: 3x12-15
Focus: Emphasizes the long head of the triceps.
Tips: Keep your elbows pointed forward and lower the dumbbell behind y

4. Tricep Pushdowns (Cable Machine)

Sets/Reps: 4x10-12
Focus: Targets the lateral head.
Tips: Use a straight bar, V-bar, or rope. Keep your elbows locked to your s

5. Dumbbell Kickbacks

Sets/Reps: 3x12-15
Focus: Lateral and medial heads for definition.
Tips: Bend over slightly, keep your upper arms stationary, and extend yo

6. Dips (Bodyweight or Weighted)

Sets/Reps: 3x10-12
Focus: Targets all tricep heads, with emphasis on the lateral head.
Tips: Keep your torso upright to focus on the triceps. Add weight with a b

7. Overhead Rope Extensions (Cable Machine)

Sets/Reps: 3x12-15
 Focus: Long head stretch and contraction.
Tips: Lean slightly forward and extend your arms fully.

Optional Finisher (Burnout)

Tricep Giant Set: Perform all three exercises back-to-back without rest:

1. Overhead Dumbbell Tricep Extensions (10 reps).

2. Tricep Pushdowns (10 reps).
3. Diamond Push-Ups (to failure).

Rest for 1-2 minutes and repeat for 2-3 rounds.

Evening : Shoulder and Chest

Chest Exercises

1. Flat Barbell Bench Press

Sets/Reps: 4x8-10
Tips: Focus on controlled reps. Lower the bar to your chest and avoid b

2. Incline Dumbbell Press

Sets/Reps: 4x10-12
Tips: Keep the bench at a 30-45° angle. This emphasizes the upper che

3. Chest Dips (Bodyweight or Weighted)

Sets/Reps: 3x10-12
Tips: Lean slightly forward to target the chest more than the triceps.

4. Cable Flyes (Low-to-High for Upper Chest)

 Sets/Reps: 3x12-15
Tips: Focus on bringing your hands together in an arc-like motion.

5. Push-Ups (Burnout)

Sets/Reps: 2 sets to failure

Tips: Perform slow, controlled push-ups for maximum engagement.

Shoulder Exercises

1. Overhead Barbell Press (Military Press)

Sets/Reps: 4x8-10
Tips: Keep your core tight and avoid arching your lower back.

2. Dumbbell Lateral Raises (For Medial Deltoid)

Sets/Reps: 4x12-15
Tips: Keep a slight bend in your elbows and lift to shoulder height.

3. Arnold Press

Sets/Reps: 3x10-12
Tips: Rotate your palms inward as you lower the dumbbells.

4. Face Pulls (For Rear Delts)

Sets/Reps: 4x12-15
Tips: Use a cable machine with a rope attachment. Pull towards your fa

5. Dumbbell Front Raises (For Anterior Deltoid)

 Sets/Reps: 3x12-15
Tips: Lift the dumbbells straight in front of you to shoulder height.

Optional Finisher

Plate Push-Ups: Perform push-ups with a plate on your back (3x failure).
Shoulder Burnout:
Dumbbell Lateral Raises: 20 reps.
Dumbbell Front Raises: 20 reps.
Dumbbell Overhead Press: 20 reps.
Rest 1 minute and repeat for 3 rounds.

Day 6 : Core and Back/Cardio

Morning : Core and Back

Back Exercises

1. Deadlifts (Lower Back, Lats, Traps, Spinal Erectors)

Sets/Reps: 4x6-8
Tips: Keep your spine neutral and engage your core throughout.

2. Pull-Ups or Lat Pulldowns (Lats and Upper Back)

Sets/Reps: 4x8-10
Tips: Use a wide grip for pull-ups or a bar attachment for lat pulldowns.

3. Barbell Rows (Lats, Rhomboids, Traps)

Sets/Reps: 4x8-10
Tips: Keep your back flat and pull the bar towards your lower chest.
 4. Face Pulls (Rear Delts and Upper Back)

Sets/Reps: 3x12-15
Tips: Use a cable machine with a rope attachment and pull towards you

5. Seated Cable Rows (Mid Back)

Sets/Reps: 3x10-12
Tips: Maintain an upright posture and pull the handle to your midsectio

Core Exercises

1. Hanging Leg Raises (Lower Abs and Hip Flexors)

Sets/Reps: 3x10-12
Tips: Hang from a bar, keep your legs straight, and raise them to hip he

2. Cable Woodchoppers (Obliques and Rotational Strength)

Sets/Reps: 3x12-15 per side

Tips: Use a cable machine and rotate your torso from high to low or low

3. Plank Variations (Core Stability)

Standard Plank: 3x45-60 seconds.

Side Plank: 3x30-45 seconds per side.
Tips: Engage your glutes and core; keep your body straight.

4. Ab Wheel Rollouts (Entire Core)

Sets/Reps: 3x10-12
 Tips: Start on your knees, roll forward slowly, and avoid letting your hip

5. Russian Twists (Obliques)

Sets/Reps: 3x15-20 per side

Tips: Sit on the floor with feet lifted and twist side-to-side with or withou

Integrated Back & Core Movements

1. Superman Hold (Lower Back and Core Stability)

Sets/Reps: 3x20-30 seconds

Tips: Lie face down, lift your arms and legs off the ground, and hold.

2. Bird Dogs (Spinal Stabilization)

Sets/Reps: 3x10-12 per side

Tips: Extend opposite arm and leg while keeping your back neutral.

3. Farmer’s Walks (Core and Grip Strength)

Sets/Time: 3x30-40 seconds

Tips: Hold heavy dumbbells or kettlebells, keep your core braced, and w

Evening : Cardio

Warm-Up

1. 5-10 minutes of light cardio:

Choose one: treadmill walking, cycling, rowing, or jumping rope.

Gradually increase intensity to prepare your heart rate and muscles.
 2. Dynamic stretches:

Leg swings (10 reps per leg).

Arm circles (15 reps forward and backward).
Bodyweight squats (10-12 reps).

Cardio Program Options

1. Treadmill Workout

Beginner:

Warm-up: 5 minutes walking.

Main: Alternate 2 minutes jogging (moderate pace) with 1 minute walking
Cool-down: 5 minutes walking.

Intermediate:

Warm-up: 5 minutes walking or light jogging.

Main: Alternate 3 minutes running (steady pace) with 1 minute brisk walki
Cool-down: 5 minutes walking.

Advanced (Interval Training):

Warm-up: 5 minutes jogging.

Main: Sprint for 30 seconds, walk for 90 seconds. Repeat for 20 minutes.
Cool-down: 5 minutes light jogging or walking.

2. Rowing Machine Workout

Beginner:

Warm-up: 5 minutes light rowing.

 Main: Row at a steady pace for 15-20 minutes.
Cool-down: 5 minutes light rowing.

Intermediate:

Warm-up: 5 minutes light rowing.

Main: Row hard for 1 minute, then row at a moderate pace for 2 minutes.
Cool-down: 5 minutes light rowing.

Advanced (Pyramid Intervals):

Warm-up: 5 minutes light rowing.

Main:
1 minute sprint, 1 minute moderate.
2 minutes sprint, 2 minutes moderate.
3 minutes sprint, 3 minutes moderate.
Reverse back down (3-2-1).
Cool-down: 5 minutes light rowing.

3. Cycling (Stationary Bike)

Beginner:

Warm-up: 5 minutes easy pedaling.

Main: Pedal at a moderate pace for 15-20 minutes. Adjust resistance as ne
Cool-down: 5 minutes light pedaling.

Intermediate:

Warm-up: 5 minutes light pedaling.

Main: Alternate 2 minutes high resistance pedaling with 3 minutes low res
Cool-down: 5 minutes light pedaling.

Advanced (HIIT Cycling):

Warm-up: 5 minutes light pedaling.

Main: Sprint for 20 seconds at maximum resistance, then pedal lightly for
 Cool-down: 5 minutes light pedaling.

4. Stair Climber

Beginner:

Warm-up: 5 minutes on a low level.

Main: Climb steadily for 15 minutes at a comfortable pace.
Cool-down: 5 minutes on a low level.

Intermediate:

Warm-up: 5 minutes at a low level.

Main: Climb for 2 minutes at a moderate pace, then 1 minute at a faster p
Cool-down: 5 minutes on a low level.

Advanced (Intervals):

Warm-up: 5 minutes at a moderate level.

Main: Climb as fast as possible for 30 seconds, then recover at a slow pac
Cool-down: 5 minutes at a low level.

5. High-Intensity Interval Training (HIIT)

Duration: 20-30 minutes.

1. Warm-up: 5 minutes light cardio.

2. Main Circuit (Repeat 4-5 rounds):

Jump Rope: 1 minute.

Burpees: 30 seconds.
Mountain Climbers: 30 seconds.
Rest: 1 minute.
 3. Cool-down: 5 minutes light cardio and stretching.

Cool-Down

1. 5 minutes light cardio: Treadmill walking or cycling.

2. Static stretches:
Hamstring stretch.
Quad stretch.
Seated spinal twist.
Calf stretch.
gage quads.
orm to emphasize quads.
and keep an upright posture.
controlled movements.

bells or a barbell, keeping a slight bend in the knees.

ntrol through the full range of motion.
controlled movements.

ointing slightly outward.

ghs together at the peak of the movement.

Use a resistance band for added difficulty.

while maintaining control.
ace a resistance band above your knees and step sideways.
orm to emphasize quads.
and keep an upright posture.
controlled movements.

ange of motion and squeeze at the top.

ward, supporting your upper body, and lift your heels.

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cle connection. Supinate (twist) your wrist as you curl up.

eep your grip neutral (palms facing in).

of the biceps. Keep the tempo slow and controlled.

high, and curl with one arm at a time for maximum focus.

pe attachment. Maintain a slight forward lean and avoid locking out your elbows at the bottom.

ch the long head. Keep your arms slightly behind your torso during the movement.
d grip the bar slightly narrower than shoulder-width.

forehead or behind your head for a full stretch.

ated or Standing)

e dumbbell behind your head.

bows locked to your sides.

nary, and extend your forearms fully.

e lateral head.
Add weight with a belt for more resistance.

back without rest:

our glutes and core.

t, and raise them to hip height or higher. Avoid swinging.

gh to low or low to high, depending on the attachment.

or added resistance.

ep your core braced. Avoid letting your hips sag.

d twist side-to-side. Hold a weight for added resistance.

neel down, and crunch by engaging your abs.

bilization)

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ur chest and avoid bouncing.

asizes the upper chest.

e than the triceps.

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um engagement.

ower back.

houlder height.

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our back (3x failure).

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terior chain, including the lower back. Maintain a neutral spine throughout.

ur lower abdomen.

arms. Squeeze at the bottom of the movement.

ower chest.

us on full range of motion.

mboids and traps.

ull towards your face with elbows flared out.

nce. Keep the movement controlled.

p for as long as possible (2 sets).

ure, drop the weight by 30%, and go to failure again. Repeat 3 times.

gage quads.
orm to emphasize quads.
and keep an upright posture.
controlled movements.
 bells or a barbell, keeping a slight bend in the knees.
ntrol through the full range of motion.
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Use a resistance band for added difficulty.

while maintaining control.
ace a resistance band above your knees and step sideways.
orm to emphasize quads.
and keep an upright posture.
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cle connection. Supinate (twist) your wrist as you curl up.

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of the biceps. Keep the tempo slow and controlled.

high, and curl with one arm at a time for maximum focus.

pe attachment. Maintain a slight forward lean and avoid locking out your elbows at the bottom.

ch the long head. Keep your arms slightly behind your torso during the movement.
d grip the bar slightly narrower than shoulder-width.

forehead or behind your head for a full stretch.

ated or Standing)

e dumbbell behind your head.

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Add weight with a belt for more resistance.
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ent for lat pulldowns.

your lower chest.

and pull towards your face.

dle to your midsection.

raise them to hip height or higher.

om high to low or low to high.

avoid letting your hips sag.

to-side with or without weight.

ground, and hold.

our back neutral.

ur core braced, and walk with good posture.

umping rope.
ate and muscles.
ith 1 minute walking for 20 minutes.

1 minute brisk walking for 25 minutes.

eat for 20 minutes.

 pace for 2 minutes. Repeat for 20-25 minutes.

djust resistance as needed.

ith 3 minutes low resistance for 25 minutes.

hen pedal lightly for 40 seconds. Repeat for 20-30 minutes.

 minute at a faster pace. Repeat for 20 minutes.

ecover at a slow pace for 90 seconds. Repeat for 20-25 minutes.

Day 1 : Legs/Biceps
Morning : Legs
Quads (Front of Thigh)

1. Back Squats (4x8-10): Focus on depth to fully engage quads.

2. Leg Press (4x10-12): Place feet lower on the platform to emphasize quads.
3. Walking Lunges (3x12-15 per leg): Step forward and keep an upright posture.
4. Leg Extensions (3x12-15): Isolate the quads with controlled movements.

Hamstrings (Back of Thigh)

1. Romanian Deadlifts (RDLs) (4x8-10): Use dumbbells or a barbell, keeping a slig

2. Seated Hamstring Curls (4x12-15): Maintain control through the full range of m
3. Glute-Ham Raises (3x10-12): Focus on slow and controlled movements.

Adductors (Inner Thighs)

1. Sumo Deadlifts (4x6-8): Wide stance with toes pointing slightly outward.
2. Adductor Machine (3x15-20): Squeeze inner thighs together at the peak of the m

Abductors (Outer Thighs and Hips)

1. Side-Lying Hip Abductions (3x15-20 per side): Use a resistance band for added
2. Abductor Machine (3x15-20): Push legs outward while maintaining control.
3. Lateral Band Walks (3x10-12 steps per side): Place a resistance band above you
2. Leg Press (4x10-12): Place feet lower on the platform to emphasize quads.
3. Walking Lunges (3x12-15 per leg): Step forward and keep an upright posture.
4. Leg Extensions (3x12-15): Isolate the quads with controlled movements.

Calves (Lower Leg)

1. Standing Calf Raises (5x15-20): Focus on a full range of motion and squeeze at
2. Seated Calf Raises (4x12-15): Isolate the soleus muscle.
3. Donkey Calf Raises (3x15-20): Bend slightly forward, supporting your upper bod

Evening: Biceps
1. Barbell Bicep Curls (Long and Short Heads)

Sets/Reps: 4x8-10
Tips: Keep your elbows close to your body and avoid swinging. Use a straight or EZ

2. Dumbbell Alternating Curls (Isolated Biceps)

Sets/Reps: 4x10-12 per arm

Tips: Perform these slowly to focus on the mind-muscle connection. Supinate (twist)

3. Hammer Curls (Brachialis and Forearms)

Sets/Reps: 3x12-15
Tips: Use dumbbells or a rope on a cable machine. Keep your grip neutral (palms fac

4. Preacher Curl (Short Head Focus)

Sets/Reps: 3x10-12
Tips: Use a preacher bench to isolate the short head of the biceps. Keep the tempo

5. Concentration Curls (Peak Contraction)

Sets/Reps: 3x12-15 per arm

Tips: Sit on a bench, rest your elbow on your inner thigh, and curl with one arm at a

6. Cable Bicep Curls (Constant Tension)

Sets/Reps: 3x10-12
Tips: Use the cable machine with a straight bar or rope attachment. Maintain a sligh

7. Incline Dumbbell Curls (Long Head Stretch)

Sets/Reps: 3x10-12
Tips: Perform these on an incline bench to fully stretch the long head. Keep your arm
Finisher (Optional for Burnout)

21s (Seven-Part Bicep Curls)

Sets/Reps: 3 sets
7 reps: Lower half of the movement.
7 reps: Upper half of the movement.
7 reps: Full range of motion.
phasize quads.
an upright posture.
movements.

barbell, keeping a slight bend in the knees.

gh the full range of motion.
movements.

htly outward.
r at the peak of the movement.

ance band for added difficulty.

ntaining control.
ance band above your knees and step sideways.
phasize quads.
an upright posture.
movements.

otion and squeeze at the top.

orting your upper body, and lift your heels.

 Use a straight or EZ bar based on comfort.

tion. Supinate (twist) your wrist as you curl up.

rip neutral (palms facing in).

ps. Keep the tempo slow and controlled.

url with one arm at a time for maximum focus.

ment. Maintain a slight forward lean and avoid locking out your elbows at the bottom.

head. Keep your arms slightly behind your torso during the movement.
Day 2 : Tricep/Core
Morning : Tricep

1. Close-Grip Bench Press

Sets/Reps: 4x8-10
Focus: Compound lift for overall tricep mass.
Tips: Keep your elbows tucked close to your body and grip the bar slightly narrow

2. Skull Crushers (Lying Tricep Extensions)

Sets/Reps: 4x10-12
Focus: Targets the long head of the triceps.
Tips: Lower the barbell or EZ bar slowly toward your forehead or behind your head

3. Overhead Dumbbell Tricep Extensions (Seated or Standing)

Sets/Reps: 3x12-15
Focus: Emphasizes the long head of the triceps.
Tips: Keep your elbows pointed forward and lower the dumbbell behind your head

4. Tricep Pushdowns (Cable Machine)

Sets/Reps: 4x10-12
Focus: Targets the lateral head.
Tips: Use a straight bar, V-bar, or rope. Keep your elbows locked to your sides.

5. Dumbbell Kickbacks

Sets/Reps: 3x12-15
Focus: Lateral and medial heads for definition.
Tips: Bend over slightly, keep your upper arms stationary, and extend your forear

6. Dips (Bodyweight or Weighted)

Sets/Reps: 3x10-12
 Focus: Targets all tricep heads, with emphasis on the lateral head.
Tips: Keep your torso upright to focus on the triceps. Add weight with a belt for m

7. Overhead Rope Extensions (Cable Machine)

Sets/Reps: 3x12-15
Focus: Long head stretch and contraction.
Tips: Lean slightly forward and extend your arms fully.

Optional Finisher (Burnout)

Tricep Giant Set: Perform all three exercises back-to-back without rest:

1. Overhead Dumbbell Tricep Extensions (10 reps).

2. Tricep Pushdowns (10 reps).
3. Diamond Push-Ups (to failure).

Rest for 1-2 minutes and repeat for 2-3 rounds.

Evening : Core

1. Plank Variations (Isometric Core Stability)

Standard Plank: 3x45-60 seconds.

Side Planks: 3x30-45 seconds per side.
Tips: Keep your body in a straight line and engage your glutes and core.

2. Hanging Leg Raises (Lower Abs)

Sets/Reps: 4x10-12
Tips: Hang from a pull-up bar, keep your legs straight, and raise them to hip heigh

3. Cable Woodchoppers (Obliques)

 Sets/Reps: 3x12-15 per side
Tips: Use a cable machine, rotate your torso from high to low or low to high, depe

4. Decline Sit-Ups (Upper Abs)

Sets/Reps: 4x10-12
Tips: Use a decline bench. Hold a plate or dumbbell for added resistance.

5. Ab Wheel Rollouts (Entire Core)

Sets/Reps: 3x10-12
Tips: Start on your knees, roll forward slowly, and keep your core braced. Avoid le

6. Russian Twists (Obliques)

Sets/Reps: 3x15-20 per side

Tips: Sit on the floor with your feet off the ground and twist side-to-side. Hold a we

7. Weighted Cable Crunches (Upper and Lower Abs)

Sets/Reps: 4x12-15
Tips: Use a rope attachment on the cable machine, kneel down, and crunch by en

8. Superman Holds (Lower Back and Core Stabilization)

Sets/Reps: 3x20-30 seconds

Tips: Lie face down, lift your arms and legs simultaneously, and hold the position.

Optional Finisher

Core Circuit (3 Rounds):

1. Plank-to-Push-Up: 10 reps.
2. Bicycle Crunches: 20 reps (10 per side).
 3. Mountain Climbers: 30 seconds.
4. V-Ups: 15 reps.

Cool-Down

1. Static stretches (hold for 20-30 seconds each):

Cobra stretch (for abs).

Child’s pose (for lower back).
Seated spinal twist (for obliques).

2. Foam rolling for the lower back and obliques (5 minutes).

d grip the bar slightly narrower than shoulder-width.

forehead or behind your head for a full stretch.

ated or Standing)

e dumbbell behind your head.

bows locked to your sides.

nary, and extend your forearms fully.

e lateral head.
Add weight with a belt for more resistance.

back without rest:

our glutes and core.

t, and raise them to hip height or higher. Avoid swinging.

gh to low or low to high, depending on the attachment.

or added resistance.

ep your core braced. Avoid letting your hips sag.

d twist side-to-side. Hold a weight for added resistance.

neel down, and crunch by engaging your abs.

bilization)

eously, and hold the position.

Day 3 : Shoulders/Chest/Back
Morning : Shoulder And Chest

Chest Exercises

1. Flat Barbell Bench Press

Sets/Reps: 4x8-10
Tips: Focus on controlled reps. Lower the bar to your chest and avoid bouncing.

2. Incline Dumbbell Press

Sets/Reps: 4x10-12
Tips: Keep the bench at a 30-45° angle. This emphasizes the upper chest.

3. Chest Dips (Bodyweight or Weighted)

Sets/Reps: 3x10-12
Tips: Lean slightly forward to target the chest more than the triceps.

4. Cable Flyes (Low-to-High for Upper Chest)

Sets/Reps: 3x12-15
Tips: Focus on bringing your hands together in an arc-like motion.

5. Push-Ups (Burnout)

Sets/Reps: 2 sets to failure

Tips: Perform slow, controlled push-ups for maximum engagement.
Shoulder Exercises

1. Overhead Barbell Press (Military Press)

Sets/Reps: 4x8-10
Tips: Keep your core tight and avoid arching your lower back.

2. Dumbbell Lateral Raises (For Medial Deltoid)

Sets/Reps: 4x12-15
Tips: Keep a slight bend in your elbows and lift to shoulder height.

3. Arnold Press

Sets/Reps: 3x10-12
Tips: Rotate your palms inward as you lower the dumbbells.

4. Face Pulls (For Rear Delts)

Sets/Reps: 4x12-15
Tips: Use a cable machine with a rope attachment. Pull towards your face with yo

5. Dumbbell Front Raises (For Anterior Deltoid)

Sets/Reps: 3x12-15
Tips: Lift the dumbbells straight in front of you to shoulder height.

Optional Finisher
 Plate Push-Ups: Perform push-ups with a plate on your back (3x failure).
Shoulder Burnout:
Dumbbell Lateral Raises: 20 reps.
Dumbbell Front Raises: 20 reps.
Dumbbell Overhead Press: 20 reps.
Rest 1 minute and repeat for 3 rounds.

Evening : Back

1. Pull-Ups or Assisted Pull-Ups

Sets/Reps: 4x8-12
Tips: Use a wide grip to emphasize the lats. Focus on full range of motion.

2. Barbell Deadlifts

Sets/Reps: 4x6-8
Tips: This is a compound lift targeting the entire posterior chain, including the lowe

3. Barbell Rows

Sets/Reps: 4x8-10
Tips: Keep your back flat and pull the bar towards your lower abdomen.

4. Lat Pulldown (Wide Grip)

Sets/Reps: 4x10-12
Tips: Focus on pulling with your lats rather than your arms. Squeeze at the bottom

5. Seated Cable Rows

Sets/Reps: 4x10-12
Tips: Keep your torso upright and pull towards your lower chest.

6. Dumbbell Single-Arm Rows

 Sets/Reps: 3x10-12 per arm
Tips: Keep your back straight and avoid twisting. Focus on full range of motion.

7. T-Bar Rows (Chest-Supported if Available)

Sets/Reps: 3x10-12
Tips: Keep your elbows tucked to emphasize the rhomboids and traps.

8. Face Pulls (For Rear Delts and Upper Back)

Sets/Reps: 3x12-15
Tips: Use a rope attachment on the cable machine. Pull towards your face with elbo

9. Hyperextensions or Reverse Hypers (Lower Back)

Sets/Reps: 3x12-15
Tips: Use bodyweight or add a plate for extra resistance. Keep the movement contr

Optional Finisher (For Burnout)

1. Pull-Up Hold: Hang at the top position of a pull-up for as long as possible (2 set
2. Lat Pulldown Drop Sets: Perform one set to failure, drop the weight by 30%, a
d avoid bouncing.

upper chest.
ds your face with your elbows flared out.
3x failure).

of motion.

, including the lower back. Maintain a neutral spine throughout.

eeze at the bottom of the movement.

ange of motion.

s your face with elbows flared out.

he movement controlled.

g as possible (2 sets).
he weight by 30%, and go to failure again. Repeat 3 times.
Day 4 : Legs/Biceps
Morning : Legs

Quads (Front of Thigh)

1. Back Squats (4x8-10): Focus on depth to fully engage quads.

2. Leg Press (4x10-12): Place feet lower on the platform to emphasize quads.
3. Walking Lunges (3x12-15 per leg): Step forward and keep an upright posture
4. Leg Extensions (3x12-15): Isolate the quads with controlled movements.

Hamstrings (Back of Thigh)

1. Romanian Deadlifts (RDLs) (4x8-10): Use dumbbells or a barbell, keeping a

2. Seated Hamstring Curls (4x12-15): Maintain control through the full range of
3. Glute-Ham Raises (3x10-12): Focus on slow and controlled movements.

Adductors (Inner Thighs)

1. Sumo Deadlifts (4x6-8): Wide stance with toes pointing slightly outward.
2. Adductor Machine (3x15-20): Squeeze inner thighs together at the peak of th

Abductors (Outer Thighs and Hips)

1. Side-Lying Hip Abductions (3x15-20 per side): Use a resistance band for add
2. Abductor Machine (3x15-20): Push legs outward while maintaining control.
3. Lateral Band Walks (3x10-12 steps per side): Place a resistance band above
2. Leg Press (4x10-12): Place feet lower on the platform to emphasize quads.
3. Walking Lunges (3x12-15 per leg): Step forward and keep an upright posture
4. Leg Extensions (3x12-15): Isolate the quads with controlled movements.

Calves (Lower Leg)

1. Standing Calf Raises (5x15-20): Focus on a full range of motion and squeeze
2. Seated Calf Raises (4x12-15): Isolate the soleus muscle.
3. Donkey Calf Raises (3x15-20): Bend slightly forward, supporting your upper b
Evening : Biceps

1. Barbell Bicep Curls (Long and Short Heads)

Sets/Reps: 4x8-10
Tips: Keep your elbows close to your body and avoid swinging. Use a straight or E

2. Dumbbell Alternating Curls (Isolated Biceps)

Sets/Reps: 4x10-12 per arm

Tips: Perform these slowly to focus on the mind-muscle connection. Supinate (twi

3. Hammer Curls (Brachialis and Forearms)

Sets/Reps: 3x12-15
Tips: Use dumbbells or a rope on a cable machine. Keep your grip neutral (palms

4. Preacher Curl (Short Head Focus)

Sets/Reps: 3x10-12
Tips: Use a preacher bench to isolate the short head of the biceps. Keep the temp

5. Concentration Curls (Peak Contraction)

Sets/Reps: 3x12-15 per arm

Tips: Sit on a bench, rest your elbow on your inner thigh, and curl with one arm a

6. Cable Bicep Curls (Constant Tension)

Sets/Reps: 3x10-12
Tips: Use the cable machine with a straight bar or rope attachment. Maintain a sli

7. Incline Dumbbell Curls (Long Head Stretch)

Sets/Reps: 3x10-12
Tips: Perform these on an incline bench to fully stretch the long head. Keep your
Finisher (Optional for Burnout)

21s (Seven-Part Bicep Curls)

Sets/Reps: 3 sets
7 reps: Lower half of the movement.
7 reps: Upper half of the movement.
7 reps: Full range of motion.
gage quads.
orm to emphasize quads.
and keep an upright posture.
controlled movements.

bells or a barbell, keeping a slight bend in the knees.

ntrol through the full range of motion.
controlled movements.

ointing slightly outward.

ghs together at the peak of the movement.

Use a resistance band for added difficulty.

while maintaining control.
ace a resistance band above your knees and step sideways.
orm to emphasize quads.
and keep an upright posture.
controlled movements.

ange of motion and squeeze at the top.

ward, supporting your upper body, and lift your heels.

 swinging. Use a straight or EZ bar based on comfort.

cle connection. Supinate (twist) your wrist as you curl up.

eep your grip neutral (palms facing in).

of the biceps. Keep the tempo slow and controlled.

high, and curl with one arm at a time for maximum focus.

pe attachment. Maintain a slight forward lean and avoid locking out your elbows at the bottom.

ch the long head. Keep your arms slightly behind your torso during the movement.
Day 5 : Triceps/Shoulder and Chest
Morning : Triceps

1. Close-Grip Bench Press

Sets/Reps: 4x8-10
Focus: Compound lift for overall tricep mass.
Tips: Keep your elbows tucked close to your body and grip the bar slightly narro

2. Skull Crushers (Lying Tricep Extensions)

Sets/Reps: 4x10-12
Focus: Targets the long head of the triceps.
Tips: Lower the barbell or EZ bar slowly toward your forehead or behind your he

3. Overhead Dumbbell Tricep Extensions (Seated or Standing)

Sets/Reps: 3x12-15
Focus: Emphasizes the long head of the triceps.
Tips: Keep your elbows pointed forward and lower the dumbbell behind your hea

4. Tricep Pushdowns (Cable Machine)

Sets/Reps: 4x10-12
Focus: Targets the lateral head.
Tips: Use a straight bar, V-bar, or rope. Keep your elbows locked to your sides.

5. Dumbbell Kickbacks

Sets/Reps: 3x12-15
Focus: Lateral and medial heads for definition.
Tips: Bend over slightly, keep your upper arms stationary, and extend your forea

6. Dips (Bodyweight or Weighted)

Sets/Reps: 3x10-12
 Focus: Targets all tricep heads, with emphasis on the lateral head.
Tips: Keep your torso upright to focus on the triceps. Add weight with a belt for m

7. Overhead Rope Extensions (Cable Machine)

Sets/Reps: 3x12-15
Focus: Long head stretch and contraction.
Tips: Lean slightly forward and extend your arms fully.

Optional Finisher (Burnout)

Tricep Giant Set: Perform all three exercises back-to-back without rest:

1. Overhead Dumbbell Tricep Extensions (10 reps).

2. Tricep Pushdowns (10 reps).
3. Diamond Push-Ups (to failure).

Rest for 1-2 minutes and repeat for 2-3 rounds.

Evening : Shoulder and Chest

Chest Exercises

1. Flat Barbell Bench Press

Sets/Reps: 4x8-10
Tips: Focus on controlled reps. Lower the bar to your chest and avoid bouncing

2. Incline Dumbbell Press

Sets/Reps: 4x10-12
Tips: Keep the bench at a 30-45° angle. This emphasizes the upper chest.
 3. Chest Dips (Bodyweight or Weighted)

Sets/Reps: 3x10-12
Tips: Lean slightly forward to target the chest more than the triceps.

4. Cable Flyes (Low-to-High for Upper Chest)

Sets/Reps: 3x12-15
Tips: Focus on bringing your hands together in an arc-like motion.

5. Push-Ups (Burnout)

Sets/Reps: 2 sets to failure

Tips: Perform slow, controlled push-ups for maximum engagement.

Shoulder Exercises

1. Overhead Barbell Press (Military Press)

Sets/Reps: 4x8-10
Tips: Keep your core tight and avoid arching your lower back.

2. Dumbbell Lateral Raises (For Medial Deltoid)

Sets/Reps: 4x12-15
Tips: Keep a slight bend in your elbows and lift to shoulder height.

3. Arnold Press
 Sets/Reps: 3x10-12
Tips: Rotate your palms inward as you lower the dumbbells.

4. Face Pulls (For Rear Delts)

Sets/Reps: 4x12-15
Tips: Use a cable machine with a rope attachment. Pull towards your face with

5. Dumbbell Front Raises (For Anterior Deltoid)

Sets/Reps: 3x12-15
Tips: Lift the dumbbells straight in front of you to shoulder height.

Optional Finisher

Plate Push-Ups: Perform push-ups with a plate on your back (3x failure).
Shoulder Burnout:
Dumbbell Lateral Raises: 20 reps.
Dumbbell Front Raises: 20 reps.
Dumbbell Overhead Press: 20 reps.
Rest 1 minute and repeat for 3 rounds.
d grip the bar slightly narrower than shoulder-width.

forehead or behind your head for a full stretch.

ated or Standing)

e dumbbell behind your head.

bows locked to your sides.

nary, and extend your forearms fully.

e lateral head.
Add weight with a belt for more resistance.

back without rest:

ur chest and avoid bouncing.

asizes the upper chest.

e than the triceps.

arc-like motion.

um engagement.

ower back.

houlder height.
Pull towards your face with your elbows flared out.

houlder height.

our back (3x failure).

Day 6 : Core and Back/Cardio
Morning : Core and Back

Back Exercises

1. Deadlifts (Lower Back, Lats, Traps, Spinal Erectors)

Sets/Reps: 4x6-8
Tips: Keep your spine neutral and engage your core throughout.

2. Pull-Ups or Lat Pulldowns (Lats and Upper Back)

Sets/Reps: 4x8-10
Tips: Use a wide grip for pull-ups or a bar attachment for lat pulldowns.

3. Barbell Rows (Lats, Rhomboids, Traps)

Sets/Reps: 4x8-10
Tips: Keep your back flat and pull the bar towards your lower chest.

4. Face Pulls (Rear Delts and Upper Back)

Sets/Reps: 3x12-15
Tips: Use a cable machine with a rope attachment and pull towards your face.

5. Seated Cable Rows (Mid Back)

Sets/Reps: 3x10-12
Tips: Maintain an upright posture and pull the handle to your midsection.

Core Exercises

1. Hanging Leg Raises (Lower Abs and Hip Flexors)

Sets/Reps: 3x10-12
Tips: Hang from a bar, keep your legs straight, and raise them to hip height or h

2. Cable Woodchoppers (Obliques and Rotational Strength)

Sets/Reps: 3x12-15 per side
Tips: Use a cable machine and rotate your torso from high to low or low to high

3. Plank Variations (Core Stability)

 Standard Plank: 3x45-60 seconds.
Side Plank: 3x30-45 seconds per side.
Tips: Engage your glutes and core; keep your body straight.

4. Ab Wheel Rollouts (Entire Core)

Sets/Reps: 3x10-12
Tips: Start on your knees, roll forward slowly, and avoid letting your hips sag.

5. Russian Twists (Obliques)

Sets/Reps: 3x15-20 per side
Tips: Sit on the floor with feet lifted and twist side-to-side with or without weigh

Integrated Back & Core Movements

1. Superman Hold (Lower Back and Core Stability)

Sets/Reps: 3x20-30 seconds
Tips: Lie face down, lift your arms and legs off the ground, and hold.

2. Bird Dogs (Spinal Stabilization)

Sets/Reps: 3x10-12 per side
Tips: Extend opposite arm and leg while keeping your back neutral.

3. Farmer’s Walks (Core and Grip Strength)

Sets/Time: 3x30-40 seconds
Tips: Hold heavy dumbbells or kettlebells, keep your core braced, and walk with

Evening : Cardio
Warm-Up

1. 5-10 minutes of light cardio:

Choose one: treadmill walking, cycling, rowing, or jumping rope.
Gradually increase intensity to prepare your heart rate and muscles.

2. Dynamic stretches:
Leg swings (10 reps per leg).
Arm circles (15 reps forward and backward).
 Bodyweight squats (10-12 reps).

Cardio Program Options

1. Treadmill Workout

Beginner:

Warm-up: 5 minutes walking.

Main: Alternate 2 minutes jogging (moderate pace) with 1 minute walking for 20 m
Cool-down: 5 minutes walking.

Intermediate:

Warm-up: 5 minutes walking or light jogging.

Main: Alternate 3 minutes running (steady pace) with 1 minute brisk walking for 2
Cool-down: 5 minutes walking.

Advanced (Interval Training):

Warm-up: 5 minutes jogging.

Main: Sprint for 30 seconds, walk for 90 seconds. Repeat for 20 minutes.
Cool-down: 5 minutes light jogging or walking.

2. Rowing Machine Workout

Beginner:

Warm-up: 5 minutes light rowing.

Main: Row at a steady pace for 15-20 minutes.
Cool-down: 5 minutes light rowing.

Intermediate:
 Warm-up: 5 minutes light rowing.
Main: Row hard for 1 minute, then row at a moderate pace for 2 minutes. Repeat f
Cool-down: 5 minutes light rowing.

Advanced (Pyramid Intervals):

Warm-up: 5 minutes light rowing.

Main:
1 minute sprint, 1 minute moderate.
2 minutes sprint, 2 minutes moderate.
3 minutes sprint, 3 minutes moderate.
Reverse back down (3-2-1).
Cool-down: 5 minutes light rowing.

3. Cycling (Stationary Bike)

Beginner:

Warm-up: 5 minutes easy pedaling.

Main: Pedal at a moderate pace for 15-20 minutes. Adjust resistance as needed.
Cool-down: 5 minutes light pedaling.

Intermediate:

Warm-up: 5 minutes light pedaling.

Main: Alternate 2 minutes high resistance pedaling with 3 minutes low resistance
Cool-down: 5 minutes light pedaling.

Advanced (HIIT Cycling):

Warm-up: 5 minutes light pedaling.

Main: Sprint for 20 seconds at maximum resistance, then pedal lightly for 40 seco
Cool-down: 5 minutes light pedaling.
4. Stair Climber

Beginner:

Warm-up: 5 minutes on a low level.

Main: Climb steadily for 15 minutes at a comfortable pace.
Cool-down: 5 minutes on a low level.

Intermediate:

Warm-up: 5 minutes at a low level.

Main: Climb for 2 minutes at a moderate pace, then 1 minute at a faster pace. Rep
Cool-down: 5 minutes on a low level.

Advanced (Intervals):

Warm-up: 5 minutes at a moderate level.

Main: Climb as fast as possible for 30 seconds, then recover at a slow pace for 90
Cool-down: 5 minutes at a low level.

5. High-Intensity Interval Training (HIIT)

Duration: 20-30 minutes.

1. Warm-up: 5 minutes light cardio.

2. Main Circuit (Repeat 4-5 rounds):

Jump Rope: 1 minute.

Burpees: 30 seconds.
Mountain Climbers: 30 seconds.
 Rest: 1 minute.

3. Cool-down: 5 minutes light cardio and stretching.

Cool-Down

1. 5 minutes light cardio: Treadmill walking or cycling.

2. Static stretches:
Hamstring stretch.
Quad stretch.
Seated spinal twist.
Calf stretch.
e throughout.

ent for lat pulldowns.

your lower chest.

and pull towards your face.

dle to your midsection.

raise them to hip height or higher.

om high to low or low to high.

avoid letting your hips sag.

to-side with or without weight.

ground, and hold.

our back neutral.

ur core braced, and walk with good posture.

umping rope.
ate and muscles.
ith 1 minute walking for 20 minutes.

1 minute brisk walking for 25 minutes.

eat for 20 minutes.

 pace for 2 minutes. Repeat for 20-25 minutes.

djust resistance as needed.

ith 3 minutes low resistance for 25 minutes.

hen pedal lightly for 40 seconds. Repeat for 20-30 minutes.

 minute at a faster pace. Repeat for 20 minutes.

ecover at a slow pace for 90 seconds. Repeat for 20-25 minutes.