Chest
Smith Machine Incline Bench Press
Sets: 4
•
Reps: 15, 12, 10, 10
Incline Barbell Bench Press
Sets: 4
•
Reps: 15, 12, 10, 10
Flat Dumbbell Press
Sets: 4
•
Reps: 15, 12, 10, 10
Butterfly - Chest (Chest Fly)
Sets: 4
•
Reps: 15, 12, 10, 10
Shoulders
Dumbbell Shoulder Press
Sets: 4
•
Reps: 15, 12, 10, 10
Triceps
Overhead Rope Extension
Sets: 4
•
Reps: 15, 12, 10, 10
Cardio
Running
Duration: 10–15 minutes
•
Moderate pace
No tutorial
Back
Lat Pulldown
Sets: 4
•
Reps: 15, 12, 10, 10
Rope Pullover + Pull-ups
Sets: 4
•
Reps: 15, 12, 10, 10
Incline Dumbbell Rows
Sets: 4
•
Reps: 15, 12, 10, 10
Deadlift
Deadlift
Sets: 4
•
Reps: 15, 12, 10, 10
Biceps
Alternating Dumbbell Curls
Sets: 4
•
Reps: 15, 12, 10, 10
Cardio
Running
Duration: 10–15 minutes
•
Moderate pace
No tutorial
Rest Day
Rest & Recovery
Light stretching
•
Optional: Light walk or yoga
No tutorial
Rest / Recovery
Rest & Recovery
Active recovery
•
Light stretching or mobility work
No tutorial