Gym program
Day 1 (Monday) – Chest & Triceps
Chest:
1. Bench Press (Barbell) – 4 sets of 8-12 reps
2. Incline Dumbbell Press – 3 sets of 8-12 reps
3. Cable Chest Fly (or Pec Deck Machine) – 3 sets of 10-12 reps (focus on the squeeze at the
top)
4. Dumbbell Flyes – 3 sets of 10-12 reps
Tricipis:
5. Triceps Pushdown (Cable) – 3 sets of 10-12 reps
6. Overhead Triceps Extension (Dumbbell or Cable) – 3 sets of 10-12 reps
7. Plank – 3 sets of 30-60 seconds (core)
Day 2 (Wednesday) – Back & Biceps
Back:
1. Lat Pulldown (Wide Grip) – 4 sets of 8-12 reps
2. Seated Cable Row – 4 sets of 8-12 reps (focus on pulling towards your lower chest)
3. Machine Row (or Chest-Supported Row) – 3 sets of 10-12
reps
4. Pull-Ups (Assisted if needed) – 3 sets of 8-12 reps
Biceps:
5. Dumbbell Curl – 3 sets of 10-12 reps
6. Hammer Curl (Dumbbell) – 3 sets of 10-12 reps
7. Biceps Curl Machine – 3 sets of 10-12 reps
Day 3 (Friday) – Shoulders & Abs
Shoulders:
1. Overhead Press (Barbell) – 4 sets of 8-12 reps
2. Lateral Raise (Dumbbell) – 3 sets of 12-15 reps
3. Front Raise (Dumbbell or Plate) – 3 sets of 12-15 reps
4. Shoulder Press Machine – 3 sets of 10-12 reps
5. Shrugs (Dumbbell or Barbell) – 3 sets of 10-12 reps
Abs:
6. Ab Crunch Machine – 3 sets of 12-15 reps
7. Ab crunches – 3 sets of 20 reps
Day 4 (Sunday) – Leg Day
1. 10-Minute Warm-Up – Stationary Bike
2. Outer Thigh Machine (Hip Abduction) – 3 sets of 12-15 reps
3. Inner Thigh Machine (Hip Adduction) – 3 sets of 12-15 reps
4. Leg Extension (Front of the Upper Leg) – 3 sets of 12-15 reps
5. Leg Curl (Back of the Upper Leg) – 3 sets of 12-15 reps
6. Lower Leg Machine (Calves) – 4 sets of 15-20 reps
7. Walking Lunges (Bodyweight or with Dumbbells) – 3 sets of 12-15 steps per leg
Tips:
• Progressive Overload: Gradually increase weight over time while
maintaining good form.
• Rest: Ensure at least 1-2 minutes between sets for strength exercises and
30-60 seconds for isolation movements.
• Nutrition: Aim for a protein-rich diet to support muscle growth (2g of
protein per kg of body weight).
• Consistency & Sleep: Stick to the program and ensure 7-8 hours of sleep
for recovery.
