Well being
Day 1: Higher Physique
1. Bench Press: 3 units of 8-10 reps
2. Bent-Over Rows: 3 units of 8-10 reps
3. Dumbbell Bicep Curls: 3 units of 10-12 reps
Day 2: Decrease Physique
1. Squats: 3 units of 8-10 reps
2. Lunges: 3 units of 8-10 reps per leg
3. Leg Press: 3 units of 10-12 reps
Day 3: Relaxation
Day 4: Higher Physique
1. Pull-Ups or Lat Pulldowns: 3 units of 8-10 reps
2. Push-Ups: 3 units of 10-12 reps
3. Tricep Dips: 3 units of 10-12 reps
Day 5: Decrease Physique
1. Deadlifts: 3 units of 8-10 reps
2. Leg Curls: 3 units of 10-12 reps
3. Calf Raises: 3 units of 12-15 reps
Day 6: Relaxation
Day 7: Full Physique
1. Overhead Press: 3 units of 8-10 reps
2. Planks: 3 units, maintain for 30-60 seconds every
3. Russian Twists: 3 units of 12-15 reps (with a lightweight weight)
Keep in mind to keep up correct type and prioritize security. Should you’re new to resistance coaching, contemplate working with a health skilled to make sure your type is right. Moreover, hearken to your physique and relaxation as wanted to permit for restoration. As you progress, you possibly can improve the depth and complexity of your exercises.