Weekday Workout: Routines for Strength and Muscle Gains
Monday:– Squats: 4 sets x 8-10 reps– Bench Press: 4 sets x 8-10 reps– Bent-Over Rows: 3 sets x 10-12 reps– Leg Press: 3 sets x 12-15 reps– Plank: 3 sets, hold for 1 minute each
Tuesday:– Deadlifts: 4 sets x 8-10 reps– Overhead Press: 4 sets x 8-10 reps– Pull-Ups or Lat Pulldowns: 3 sets x 10-12 reps– Lunges: 3 sets x 12-15 reps per leg– Russian Twists: 3 sets x 15-20 reps each side
Wednesday: Rest day or light cardio/stretching
Thursday:– Front Squats: 4 sets x 8-10 reps– Dumbbell Chest Press: 4 sets x 8-10 reps– Seated Cable Rows: 3 sets x 10-12 reps– Leg Curls: 3 sets x 12-15 reps– Plank: 3 sets, hold for 1 minute each
Friday:– Romanian Deadlifts: 4 sets x 8-10 reps– Arnold Press: 4 sets x 8-10 reps– Chin-Ups or Face Pulls: 3 sets x 10-12 reps– Step-Ups: 3 sets x 12-15 reps per leg– Bicycle Crunches: 3 sets x 15-20 reps each side
Friday:– Romanian Deadlifts: 4 sets x 8-10 reps– Arnold Press: 4 sets x 8-10 reps– Chin-Ups or Face Pulls: 3 sets x 10-12 reps– Step-Ups: 3 sets x 12-15 reps per leg– Bicycle Crunches: 3 sets x 15-20 reps each side
Saturday - Shoulder and Arm Day:– Arnold Press: 4 sets x 8-10 reps– Face Pulls: 3 sets x 10-12 reps– Bicep Curls and Tricep Dips: 3 sets x 12-15 reps each
Sunday - Active Rest or Light Cardio:– Engage in low-intensity activities to promote recovery