Health
Day 1: Upper Body
1. Bench Press: 3 sets of 8-10 reps
2. Bent-Over Rows: 3 sets of 8-10 reps
3. Dumbbell Bicep Curls: 3 sets of 10-12 reps
Day 2: Lower Body
1. Squats: 3 sets of 8-10 reps
2. Lunges: 3 sets of 8-10 reps per leg
3. Leg Press: 3 sets of 10-12 reps
Day 3: Rest
Day 4: Upper Body
1. Pull-Ups or Lat Pulldowns: 3 sets of 8-10 reps
2. Push-Ups: 3 sets of 10-12 reps
3. Tricep Dips: 3 sets of 10-12 reps
Day 5: Lower Body
1. Deadlifts: 3 sets of 8-10 reps
2. Leg Curls: 3 sets of 10-12 reps
3. Calf Raises: 3 sets of 12-15 reps
Day 6: Rest
Day 7: Full Body
1. Overhead Press: 3 sets of 8-10 reps
2. Planks: 3 sets, hold for 30-60 seconds each
3. Russian Twists: 3 sets of 12-15 reps (with a light weight)
Remember to maintain proper form and prioritize safety. If you’re new to resistance training, consider working with a fitness professional to ensure your form is correct. Additionally, listen to your body and rest as needed to allow for recovery. As you progress, you can increase the intensity and complexity of your workouts.
