Workout Proposal 1
Day 1: Upper Body Strength
- Barbell Bench Press: 4 sets of 8-10 reps
- Dumbbell Shoulder Press: 3 sets of 10-12 reps
- Bent-Over Rows: 3 sets of 10-12 reps
- Tricep Pushdowns: 3 sets of 10-12 reps
- Bicep Curls: 3 sets of 10-12 reps
- Plank: Hold for 1 minute
Day 2: Lower Body Strength
- Squats: 4 sets of 8-10 reps
- Deadlifts: 3 sets of 8-10 reps
- Lunges: 3 sets of 10-12 reps per leg
- Leg Press: 3 sets of 10-12 reps
- Calf Raises: 3 sets of 12-15 reps
- Russian Twists: 3 sets of 10-12 reps per side
Day 3: Cardio and Core
- High-Intensity Interval Training (HIIT): 20-30 minutes
- Alternate between 30 seconds of intense exercise (e.g., sprinting, burpees) and 30 seconds of rest.
- Bicycle Crunches: 3 sets of 10-12 reps per side
- Plank: Hold for 1 minute
- Mountain Climbers: 3 sets of 10-12 reps per side
- Side Planks: Hold for 30 seconds to 1 minute per side
Day 4: Full-Body Strength
- Barbell Squats: 4 sets of 8-10 reps
- Dumbbell Bench Press: 3 sets of 10-12 reps
- Pull-Ups or Lat Pulldowns: 3 sets of 10-12 reps
- Shoulder Press: 3 sets of 10-12 reps
- Tricep Dips: 3 sets of 10-12 reps
- Bicep Hammer Curls: 3 sets of 10-12 reps
Notes:
- Perform each exercise with proper form and technique.
- Choose weights that challenge you within the specified rep range.
- Rest for 60-90 seconds between sets.
- Warm up before each workout with light cardio and dynamic stretches.
- Incorporate cardiovascular activities (e.g., running, cycling, swimming) on non-gym days for additional calorie burn.
- Stay hydrated and maintain a balanced diet to support your fitness goals.
- Remember to listen to your body and adjust the weights or intensity if needed.
I do not recommend you copy and do exactly this workout plan but just create one that fits you with different and new ideas.
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