Day 1: Push (Chest, Shoulders, Triceps)
1. Warm-Up:
o Jumping jacks: 1 minute
o Arm circles: 1 minute
o Push-up stretches: 30 seconds
2. Workout:
o Flat Dumbbell Bench Press: 4 sets of 10–12 reps
o Dumbbell Shoulder Press: 3 sets of 10 reps
o Dumbbell Flyes: 3 sets of 12–15 reps
o Dumbbell Lateral Raises: 3 sets of 12–15 reps
o Dumbbell Tricep Kickbacks: 3 sets of 12 reps
3. Finisher:
o Push-ups to failure (1 set)
4. Cool-Down:
o Chest and shoulder stretches: 5 minutes
Day 2: Pull (Back, Biceps, Rear Delts)
1. Warm-Up:
o Cat-Cow stretches: 1 minute
o Arm swings: 30 seconds
o Light dumbbell rows: 10 reps
2. Workout:
o Dumbbell Deadlift to Row: 4 sets of 10–12 reps
o Renegade Rows: 3 sets of 10 reps per arm
o Dumbbell Reverse Flyes: 3 sets of 12–15 reps
o Bicep Curls: 3 sets of 12 reps
o Dumbbell Shrugs: 3 sets of 15 reps
3. Finisher:
o Plank Dumbbell Pull-Throughs: 2 sets of 20 reps
4. Cool-Down:
o Back and bicep stretches: 5 minutes
Day 3: Legs (Quads, Hamstrings, Glutes, Calves)
1. Warm-Up:
o High knees: 1 minute
o Bodyweight squats: 10 reps
o Lunges: 10 reps per leg
2. Workout:
o Dumbbell Goblet Squats: 4 sets of 10–12 reps
o Dumbbell Step-Ups: 3 sets of 12 reps per leg
o Romanian Deadlifts: 3 sets of 12 reps
o Dumbbell Calf Raises: 4 sets of 15 reps
o Lunge with Dumbbell Twist: 3 sets of 12 reps per leg
3. Finisher:
o Jump squats: 2 sets of 15 reps
4. Cool-Down:
o Leg stretches: 5 minutes
Day 4: Active Recovery / Core
1. Warm-Up:
o Light jogging or walking: 5 minutes
2. Core Circuit: (3 rounds)
o Plank: 30–60 seconds
o Russian Twists (with dumbbell): 20 reps
o Dumbbell Side Bends: 12 reps per side
o Bicycle Crunches: 20 reps
o Dumbbell Pullover: 12 reps
3. Cool-Down:
o Yoga flow or stretches: 5–10 minutes
Day 5: Full Body (Strength & Cardio Integration)
1. Warm-Up:
o Jump rope: 2 minutes
o Dynamic stretches: 5 minutes
2. Workout:
o Dumbbell Thrusters: 3 sets of 12 reps
o Dumbbell Clean and Press: 3 sets of 10 reps
o Burpee with Dumbbell Curl and Press: 3 sets of 10 reps
o Farmer’s Walk with Overhead Carry: 3 sets of 30 seconds per arm
o Renegade Rows: 3 sets of 10 reps per arm
3. Cool-Down:
o Full-body stretches: 5–10 minutes
Day 6: Cardio & Core
1. Warm-Up:
o Light jogging: 5 minutes
2. Cardio Session:
o HIIT (High-Intensity Interval Training):
▪ 30 seconds sprint or high-knees
▪ 30 seconds rest
▪ Repeat for 15–20 minutes
3. Core Circuit:
o Mountain Climbers: 20 reps
o Hanging Leg Raises or Dumbbell Toe Touches: 12–15 reps
o Side Plank with Dumbbell Raise: 10 reps per side
4. Cool-Down:
o Core and hamstring stretches: 5–10 minutes
Day 7: Rest or Active Recovery
• Options for Active Recovery:
o Yoga or stretching session (30 minutes)
o Light walking or swimming
• Focus: Allow your body to recover to prevent overtraining and maximize results.
Suggested Full-Body Routine
1. Warm-Up: 5–10 minutes of dynamic stretches or light cardio.
2. Workout:
o Dumbbell Deadlift to Press (3 sets, 8–10 reps)
o Renegade Row with Push-Up (3 sets, 8–10 reps each side)
o Lunge with Dumbbell Twist (3 sets, 10 reps each side)
o Dumbbell Thrusters (3 sets, 8–10 reps)
o Turkish Get-Up (3 sets, 3 reps per side)
3. Cool-Down: Static stretches focusing on major muscle groups.
Additional Notes:
• Rest Periods: Take 60–90 seconds of rest between sets.
• Progression: Gradually increase weights or reps as you become stronger.
• Hydration: Drink plenty of water before, during, and after workouts.
• Nutrition: Pair your workouts with a balanced diet rich in protein, healthy fats, and complex
carbs.
