Monday
Exercise Sets x Reps Notes
Barbell or Dumbbell Bench Press 3 x 8-12 Focus on stability and control.
Lat Pulldown (Wide Grip) 3 x 8-12 Pull with your elbows.
Seated Dumbbell Overhead Press 3 x 8-12 Control the weight down slowly.
Cable Seated Row 3 x 10-15 Squeeze your shoulder blades together.
Triceps Pushdown (Rope/Bar) 2 x 10-15 Focus on squeezing the triceps.
Dumbbell Bicep Curl 2 x 10-15 Keep your upper arm still.
Tuesday
Exercise Reps/Duration Focus Area Key Notes
Kneel facing the cable machine.
Pull the rope down to your
1. Weighted Upper Abs
3 x 15-20 reps head/neck. Focus on crunching
Cable Crunch (Flexion)
your spine, not pulling with your
arms.
Hold a small dumbbell or plate.
2. Russian Twist your torso fully, tapping the
3 x 15-20 reps Obliques
Twist (with weight to the floor on each side.
(per side) (Rotation)
weight) Keep your heels on the ground for
stability if needed.
Keep your body in a straight line.
3 x 45-60 Full Core (Anti- Squeeze your glutes and brace
3. Plank
seconds Extension) your abs hard to prevent your
lower back from sagging.
Hang from a pull-up bar. Slowly
4. Hanging raise your knees/legs up toward
Lower Abs (Hip
Leg Raise (or 3 x 10-15 reps your chest. If you can't hang, use
Flexion)
Knee Raise) the Captain's Chair (elbow
supports).
Exercise Reps/Duration Focus Area Key Notes
Start on all fours. Slowly extend
3 x 10-12 reps Stabilization/Low opposite arm and opposite leg.
5. Bird Dog
(per side) Back Keep your back flat and level,
avoiding any rotation.
Thursday
Exercise Sets x Reps Notes
Assisted Pull-up or Machine If no machine, use Lat Pulldown with a
3 x 8-12
Pullover different grip.
Dumbbell Incline Press 3 x 8-12 Targets the upper chest.
Use light weight, raise straight out to the
Dumbbell Lateral Raise 3 x 12-15
side.
3 x 8-12 (each
One-Arm Dumbbell Row Keep your core stable.
arm)
Hammer Curl 2 x 10-15 Palms face each other (neutral grip).
Overhead Dumbbell
2 x 10-15 Keep elbows pointed forward.
Extension
Friday
Exercise Sets x Reps Notes
Dumbbell Romanian Deadlift Push hips backward, feel the stretch in
3 x 8-12
(RDL) hamstrings.
3 x 10-12 (per
Walking Lunges (Dumbbell) Focus on dropping the back knee down.
leg)
Hack Squat Machine or Leg
3 x 10-15 Use the Hack Squat if available.
Extension
Exercise Sets x Reps Notes
Hold until you lose your straight back
Plank 3 sets to failure
form.
Cable Crunch or Lying Leg
3 x 15-20 Focus on contracting your abs.
Raise
Saturday
Sets x
Exercise Notes
Reps
Goblet Squat (with Hold the dumbbell vertically against your
3 x 8-12
dumbbell) chest.
Lying Leg Curl Machine 3 x 10-15 Go slow on the release (negative).
Leg Press 3 x 10-15 Ensure your back is firmly against the pad.
Leg Extension Machine 2 x 12-15 Pause briefly for a squeeze at the top.
Full range of motion (stretch low, squeeze
Standing Calf Raise 3 x 15-20
high).