1.4 KiB
1.4 KiB
Workout Plan 💪🏋️♂️
Monday (Chest and Triceps) 💥:
- Push-Ups: 3 sets of 8-10 repetitions 💪
- Tricep Dips (using a stable surface like a chair or a low table): 3 sets of 8-10 repetitions 💪
- Plank: Hold for 30 seconds to 1 minute (core and chest engagement) 💪
Wednesday (Legs and Glutes) 🦵🍑:
- Bodyweight Squats: 3 sets of 10-12 repetitions 🦵
- Lunges (each leg): 3 sets of 8-10 repetitions 🦵
- Glute Bridges: 3 sets of 10-12 repetitions 🍑
Friday (Core and Shoulders) 🏋️♂️💪:
- Plank: Hold for 30 seconds to 1 minute 🏋️♂️
- Side Planks (each side): Hold for 20-30 seconds 🏋️♂️
- Wall Angels (stand with your back against a wall, raise your arms, and slide them up and down the wall): 3 sets of 10-12 repetitions 💪
Saturday (Back and Biceps) 💥💪:
- Superman (back): 3 sets of 10-12 repetitions 💥
- Standing Wall Push (stand facing the wall, push against it with your palms): 3 sets of 10-12 repetitions 💥
- Bicep Curls (use household items like water bottles if you don't have dumbbells): 3 sets of 8-10 repetitions 💪
Note
- Perform each exercise with good form. 💯
- Rest for about 30 seconds to 1 minute between sets. 🕒
- Start with manageable repetitions and gradually increase intensity. 📈
- Warm up with light stretching or cardio for 5-10 minutes before starting. 🏃♂️
- Focus on proper form to prevent injury. 🚑