Day 1: Chest

• Exercise: Bench Press
• Perform 5 sets of 8-12 reps. This compound movement targets the chest, shoulders, and triceps. Focus on controlled movements, and gradually increase the weight for strength gains.
  

  Chest Workout Plan

  1. Barbell Bench Press

  • Sets: 4
  • Reps: 8-10
  • Rest: 90 seconds
  • Focus: This compound movement primarily targets the middle of your chest. It’s great for building overall chest strength.

  2. Incline Dumbbell Press

  • Sets: 4
  • Reps: 8-10
  • Rest: 90 seconds
  • Focus: Targets the upper chest, giving your chest a fuller, more defined look.

  3. Decline Bench Press

  • Sets: 3
  • Reps: 8-10
  • Rest: 90 seconds
  • Focus: Works the lower chest, helping to create a more complete chest appearance.

  4. Cable Flyes

  • Sets: 3
  • Reps: 10-12
  • Rest: 60 seconds
  • Focus: This exercise focuses on the inner chest and provides a deep stretch, which helps in muscle growth.

  5. Chest Dips

  • Sets: 3
  • Reps: 8-10
  • Rest: 60 seconds
  • Focus: Targets the lower chest and triceps. Lean slightly forward to emphasize the chest.

  6. Push-Ups (Burnout Set)

  • Sets: 1
  • Reps: Until failure
  • Rest: None
  • Focus: A great way to finish the workout, push-ups will help exhaust your chest muscles and add some endurance training.

  Tips:

  • Warm-up: Start with 5-10 minutes of light cardio and some dynamic stretching to get your muscles ready.
  • Form: Maintain proper form to avoid injury and get the most out of each exercise.
  • Progressive Overload: Increase the weight slightly each week to continue challenging your muscles.

Day 2: Back

• Exercise: Deadlifts
• Execute 5 sets of 6-10 reps. Deadlifts are excellent for working the entire back, including the lower back, lats, and traps. Ensure proper form to avoid injury.
  

  Back Workout Routine

  1. Pull-Ups

  • Sets: 4
  • Reps: 8-12
  • Rest: 90 seconds
  • Form: Grip the bar slightly wider than shoulder-width apart. Pull yourself up until your chin is above the bar, then lower yourself down with control.

  2. Deadlifts

  • Sets: 4
  • Reps: 6-8
  • Rest: 2 minutes
  • Form: Stand with feet hip-width apart, grip the bar with hands just outside of your knees. Keep your back straight, push through your heels, and lift the bar, keeping it close to your body.

  3. Bent-Over Rows

  • Sets: 4
  • Reps: 8-12
  • Rest: 90 seconds
  • Form: Hinge at your hips, keep your back flat, and pull the barbell towards your lower chest, squeezing your shoulder blades together at the top.

  4. Lat Pulldowns

  • Sets: 3
  • Reps: 10-15
  • Rest: 90 seconds
  • Form: Use a wide grip, pull the bar down to your chest while keeping your torso upright, then slowly return to the starting position.

  5. T-Bar Rows

  • Sets: 4
  • Reps: 8-12
  • Rest: 90 seconds
  • Form: Stand with feet shoulder-width apart, grip the bar, and row the weight towards your stomach, keeping your back flat.

  6. Face Pulls

  • Sets: 3
  • Reps: 12-15
  • Rest: 60 seconds
  • Form: Use a rope attachment, pull it towards your face with elbows high, focusing on squeezing your rear delts.

  7. Hyperextensions

  • Sets: 3
  • Reps: 15-20
  • Rest: 60 seconds
  • Form: Lie face down on a hyperextension bench, lower your upper body towards the floor, then raise it back to the starting position, squeezing your lower back muscles.

Day 3: Shoulders

• Exercise: Overhead Press
• Complete 5 sets of 8-12 reps. This exercise focuses on the deltoids while also engaging the triceps. Keep your core tight to support the movement.
  Shoulder Workout Routine

  1. Warm-Up:

  • Arm Circles: 2 sets of 15 seconds each direction
  • Light Dumbbell Shoulder Press: 2 sets of 15 reps

  2. Standing Military Press:

• 3 sets of 8-12 reps
  

  3. Dumbbell Lateral Raises:

  • 3 sets of 12-15 reps

  4. Dumbbell Front Raises:

  • 3 sets of 12-15 reps

  5. Arnold Press:

  • 3 sets of 10-12 reps

  6. Face Pulls:

  • 3 sets of 12-15 reps

  7. Rear Delt Flyes:

  • 3 sets of 12-15 reps

  8. Cool Down:

  • Shoulder Stretch: 2 sets of 30 seconds each side
  • Triceps Stretch: 2 sets of 30 seconds each side

  Make sure to adjust weights and reps according to your fitness level and goals. Proper form is key to avoid injury and maximize effectiveness.

Day 4: Arms (Biceps and Triceps)

• Exercise: Superset of Barbell Curls and Tricep Dips

Perform 4 sets of 10-15 reps for each. This superset targets both the biceps and triceps, providing balanced arm development.

Biceps Workout:

1. Barbell Curls

• Sets: 3
• Reps: 10-12

1. 

   • Sets: 3
   • Reps: 10-12

2. Preacher Curls

   • Sets: 3

   • Reps: 10-12

3. Concentration Curls

   • Sets: 3
   • Reps: 10-12

Triceps Workout:

1. Tricep Dips

   • Sets: 3
   • Reps: 10-12

2. Skull Crushers

   • Sets: 3
   • Reps: 10-12

3. Tricep Pushdowns

   • Sets: 3
   • Reps: 10-12

4. Overhead Tricep Extension

   • Sets: 3
   • Reps: 10-12

Tips:

• Warm-Up: Start with 5-10 minutes of light cardio and dynamic stretches.
• Rest: Take 60-90 seconds of rest between sets.
• Form: Focus on maintaining good form to avoid injuries and ensure muscle engagement.
• Progression: Gradually increase weights as you become stronger.

Feel free to adjust the weights and reps based on your fitness level and goals!

Day 5: Core

• Exercise: Plank Variations
• Hold each plank variation (front, side) for 3 sets of 45-60 seconds. This routine will strengthen the entire core, improving stability and posture

Day 6: Legs

• Exercise: Squats
• Perform 5 sets of 8-12 reps. Squats are the foundation of leg day, engaging quads, hamstrings, and glutes. Increase weight progressively while maintaining proper form.

Day 7: Rest

• Allow your muscles to recover and grow. Incorporate light stretching or yoga to stay flexible.

This schedule is designed to give each muscle group a full day of dedicated work, optimizing growth and recovery.