📅 My Workout Program
Monday - Chest, Shoulders & Triceps
- Bench Press – 4×6-8
- Incline Dumbbell Press – 3×8-12
- Cable Flyes – 3×12-15
- Seated Dumbbell Shoulder Press – 3×8-10
- Lateral Raises – 3×12-15
- Tricep Pushdowns – 3×10-12
- Overhead Tricep Extensions – 3×12
Tuesday - Back & Biceps
- Pull-Ups / Lat Pulldown – 4×8-12
- Barbell Row – 4×8-10
- Seated Cable Row – 3×10-12
- Face Pulls – 3×12-15
- Barbell Curl – 3×10-12
- Hammer Curl – 3×10-12
- Preacher Curl – 3×12
Wednesday - Cardio & Recovery
- 20-30 Minutes Cardio
- Stretching
- Mobility Work
Thursday - Legs & Core
- Squat – 4×6-8
- Romanian Deadlift – 3×8-10
- Leg Press – 3×10-12
- Walking Lunges – 3×12
- Leg Curl – 3×12
- Standing Calf Raises – 4×15
- Plank – 3×60 sec
- Hanging Leg Raises – 3×12
- Cable Crunches – 3×15
Friday - Upper Body Strength
- Bench Press – 4×5
- Pull-Ups / Lat Pulldown – 4×6-8
- Dumbbell Shoulder Press – 3×8
- Barbell Row – 3×8
- Dips – 3×Max
- Barbell Curl – 3×10
Saturday - Arms & Shoulders
- Lateral Raises – 4×15
- Rear Delt Flyes – 3×15
- EZ Bar Curls – 3×10
- Hammer Curls – 3×12
- Skull Crushers – 3×10
- Rope Pushdowns – 3×12
- Farmer's Walk – 3 Rounds
Sunday - Rest Day
Complete Rest or Light Walking