Workout Plan
Monday: - Warm up: 5 minutes of light cardio (jogging, cycling, jumping jacks) - Strength training: - Bench press: 3 sets of 8-10 reps - Squats: 3 sets of 8-10 reps - Deadlifts: 3 sets of 8-10 reps - Cardio: 20 minutes of high-intensity interval training (HIIT) on the treadmill or outdoor sprints
Tuesday: - Rest day
Wednesday: - Warm up: 5 minutes of light cardio - Strength training: - Pull-ups or Lat pulldowns: 3 sets of 8-10 reps - Shoulder press: 3 sets of 8-10 reps - Lunges: 3 sets of 8-10 reps on each leg - Cardio: 20 minutes of steady-state cardio (running, cycling, elliptical)
Thursday: - Rest day
Friday: - Warm up: 5 minutes of light cardio - Strength training: - Dumbbell rows: 3 sets of 8-10 reps on each arm - Bicep curls: 3 sets of 8-10 reps - Tricep dips: 3 sets of 8-10 reps - Cardio: 20 minutes of HIIT on the stationary bike or outdoor sprints
Saturday: - Rest day
Sunday: - Warm up: 5 minutes of light cardio - Strength training: - Leg press: 3 sets of 8-10 reps - Calf raises: 3 sets of 8-10 reps - Plank: 3 sets of 30-60 seconds - Cardio: 20 minutes of steady-state cardio
Note: Make sure to gradually increase the weights you use for each exercise as you get stronger. Rest for 1-2 minutes between sets and hydrate well throughout the workout. Additionally, maintain a balanced diet to support muscle growth and recovery.
Workout Plan
Monday:
- Warm up: 5 minutes of light cardio (jogging, cycling, jumping jacks)
- Strength training:
- Bench press: 3 sets of 8-10 reps
- Squats: 3 sets of 8-10 reps
- Deadlifts: 3 sets of 8-10 reps
- Cardio: 20 minutes of high-intensity interval training (HIIT) on the treadmill or outdoor sprints
Tuesday:
- Rest day
Wednesday:
- Warm up: 5 minutes of light cardio
- Strength training:
- Pull-ups or Lat pulldowns: 3 sets of 8-10 reps
- Shoulder press: 3 sets of 8-10 reps
- Lunges: 3 sets of 8-10 reps on each leg
- Cardio: 20 minutes of steady-state cardio (running, cycling, elliptical)
Thursday:
- Rest day
Friday:
- Warm up: 5 minutes of light cardio
- Strength training:
- Dumbbell rows: 3 sets of 8-10 reps on each arm
- Bicep curls: 3 sets of 8-10 reps
- Tricep dips: 3 sets of 8-10 reps
- Cardio: 20 minutes of HIIT on the stationary bike or outdoor sprints
Saturday:
- Rest day
Sunday:
- Warm up: 5 minutes of light cardio
- Strength training:
- Leg press: 3 sets of 8-10 reps
- Calf raises: 3 sets of 8-10 reps
- Plank: 3 sets of 30-60 seconds
- Cardio: 20 minutes of steady-state cardio
Note: Make sure to gradually increase the weights you use for each exercise as you get stronger. Rest for 1-2 minutes between sets and hydrate well throughout the workout. Additionally, maintain a balanced diet to support muscle growth and recovery.
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