🏋 🏋 ✅ 🏋 🏋
MONDAY
General Guidelines
• Warm-Up: 5–10 minutes of light cardio (treadmill, elliptical, or rowing) and dynamic
stretches.
• Rest Periods: 60–90 seconds between sets for hypertrophy; 2 minutes for strength-
focused lifts.
• Progression: Gradually increase weights or reps weekly for consistent growth.
DAY1: Back & Biceps
Workout Routine
1. Lat Pulldown (Wide Grip): 4 sets x 10–12 reps
Focus on a full stretch at the top and contraction at the bottom.
3. Assisted Pull-Ups (or Chin-Ups): 3 sets x 8–10 reps
2. Seated Row (Machine): 3 sets x 10–12 reps Keep a neutral spine and squeeze
shoulder blades together.
Use a machine or resistance bands for assistance if needed.
5. Bicep Curl (Cable or Machine): 3 sets x 10–12 reps
4. T-Bar Row (Machine): 3 sets x 8–10 reps Focus on driving elbows back for lat
activation.
Use a controlled tempo and avoid swinging the arms.
6. Incline Dumbbell Curl: 3 sets x 10–12 reps
Isolates the biceps and ensures a deep stretch.
7. Face Pulls (Cable): 3 sets x 12–15 reps
Targets rear deltoids and traps.
8. Hyperextensions (Back Extension Machine): 3 sets x 12–15 reps
Strengthens the lower back and posterior chain.
Stretching
• Child’s Pose (Lats & Lower Back): Hold for 30 seconds.
• Bicep Stretch (Wall): Hold each side for 20 seconds.
• Thread the Needle Stretch (Spinal & Upper Back) Hold for 20–30 seconds and switch
sides.
Here are video tutorials explaining how to use the machines included in the Monday Back &
Biceps workout plan:
1. Lat Pulldown: here
2. Seated Row: here
3. Assisted Pull-Ups: here
4. T-Bar Row: here
5. Cable Bicep Curl: here
6. Incline Dumbbell Curl: While not machine-specific, this is often demonstrated in broader
dumbbell workout tutorials. A quick YouTube search can provide specifics if needed.
7. Face Pulls (Cable): her
8. Hyperextensions (Back Extension Machine): here
Look for the websites that have the guy with the red muscle that is very helpful to figure out if
you’re doing it right.
I prefer that than the videos to honest because it’s quick.
This was really pleasant, simple, informative, and useful!! Honestly couldn’t have asked for a
better workout routine
WEDNESDAY
General Guidelines
• Warm-Up: 5–10 minutes of light cardio (treadmill, elliptical, or rowing) and dynamic
stretches.
• Rest Periods: 60–90 seconds between sets for hypertrophy; 2 minutes for strength-
focused lifts.
• Progression: Gradually increase weights or reps weekly for consistent growth.
DAY2: Chest & Triceps
1. Incline Chest Press (Machine): 4 sets x 10–12 reps
Targets the upper chest and front deltoids. Adjust the seat to align the handles with the chest.
2. Overhead Press (Machine or Barbell): 4 sets x 8–10 reps
Focuses on the deltoids and triceps, with an emphasis on pushing overhead.
3. Cable Chest Fly (Machine): 3 sets x 10–12 reps
Stretches and contracts the chest through its full range of motion.
4. Lateral Raises (Dumbbells or Machine): 3 sets x 10–12 reps
Isolates the medial deltoid for shoulder width.
5. Tricep Pushdowns (Cable, Rope or Bar): 3 sets x 10–12 reps
Focus on full extension and control during the pushdown.
6. Overhead Tricep Extension (Machine or Dumbbells): 3 sets x 10–12 reps
Targets the long head of the triceps for balanced development.
7. Reverse Pec Deck (Rear Deltoid Fly): 3 sets x 12–15 reps
Strengthens the rear delts and upper traps for balanced shoulders.
8. Shrugs (Dumbbells or Machine): 3 sets x 12–15 reps
Focus on contracting the traps and holding at the top for 1–2 seconds.
Stretching
• Doorway Pec Stretch (Chest): Hold each side for 20–30 seconds.
• Tricep Overhead Stretch: Hold each arm for 20–30 seconds.
• Neck Stretches: Gently stretch in all directions for 10 seconds each.
** Video Tutorials **
Here are YouTube videos demonstrating how to properly use the machines and equipment for the
Wednesday: Shoulders, Triceps & Chest workout plan:
1. Incline Chest Press (Machine): here / here
2. Overhead Press (Machine):here
3. Cable Chest Fly (Machine):here
4. Tricep Pushdowns (Cable):here
5. Overhead Tricep Extension (Cable or Dumbbell): here
6. Reverse Pec Deck (Rear Deltoid Fly): here
7. Shrugs (Dumbbell or Machine) here
FRIDAY
General Guidelines
• Warm-Up: 5–10 minutes of light cardio (treadmill, elliptical, or rowing) and dynamic
stretches.
• Rest Periods: 60–90 seconds between sets for hypertrophy; 2 minutes for strength-
focused lifts.
• Progression: Gradually increase weights or reps weekly for consistent growth.
Full Body Workout
Workout Routine
1. Leg Press (Machine): 4 sets x 10–12 reps - Adjust foot placement to target different
muscle groups.
2. Romanian Deadlift (Dumbbells or Barbell): 3 sets x 8–10 reps - Focus on hamstrings
and glutes with a neutral spine.
3. Incline Bench Press (Dumbbells or Machine): 3 sets x 8–10 rep
4. Cable Lateral Raises (One Arm): 3 sets x 12–15 reps -Isolation for shoulder
development.
5. Dumbbell Step-Ups (Weighted): 3 sets x 10–12 reps (each leg)
6. Weighted Plank: 3 sets x 30–60 seconds - Strengthens core and stabilizes the whole
body.
7. Seated Calf Raise (Machine): 3 sets x 15–20 reps - Emphasizes calf endurance and
strength.
8. Russian Twists (Weighted): 3 sets x 12–15 reps (each side)- Core rotation exercise
to improve stability.
Stretching
• Pigeon Pose (Hips): Hold each side for 30 seconds.
• Hamstring Stretch (Standing): Hold for 20–30 seconds.
• Hip Flexor Stretch (Lunge Position): Hold each side for 20–30 seconds.
** Video Tutorials **
Here are detailed YouTube tutorials for the exercises in the Friday: Full Body (Focus on Legs and
Core) workout plan:
1. Leg Press (Machine): here and here
2. Romanian Deadlift (Dumbbells or Barbell): here
3. Incline Bench Press (Machine):here
4. Cable Lateral Raises (One Arm):here
5. Dumbbell Step-Ups here
6. Weighted Plank: here
7. Seated Calf Raise (Machine):here
8. Russian Twists (Weighted): here
***** END *****