(Download Workout Program)

Day 1: Upper Body

Warm-up:

1. 5-10 minutes of cardio (e.g. treadmill, rowing machine, elliptical)
2. Dynamic stretches (e.g. arm circles, shoulder rolls, lunges)

Strength Training:

1. Barbell Bench Press: 4 sets of 8-10 reps
2. Incline Dumbbell Press: 4 sets of 10-12 reps
3. Cable Flyes: 3 sets of 12-15 reps
4. Barbell Rows: 4 sets of 8-10 reps
5. Lat Pulldowns: 4 sets of 10-12 reps
6. Dumbbell Bicep Curls: 3 sets of 12-15 reps
7. Tricep Pushdowns: 3 sets of 12-15 reps

Cool-down:

1. Static stretches (e.g. hamstring stretch, quad stretch, calf stretch)

Day 2: Lower Body

Warm-up:

1. 5-10 minutes of cardio (e.g. treadmill, rowing machine, elliptical)
2. Dynamic stretches (e.g. arm circles, shoulder rolls, lunges)

Strength Training:

1. Squats: 4 sets of 8-10 reps
2. Romanian Deadlifts: 4 sets of 8-10 reps
3. Leg Press: 4 sets of 10-12 reps
4. Calf Raises: 3 sets of 12-15 reps
5. Hanging Leg Raises: 3 sets of 10-12 reps

Cool-down:

1. Static stretches (e.g. chest stretch, tricep stretch, shoulder stretch)

Day 3: Push

Warm-up:

1. 5-10 minutes of cardio (e.g. treadmill, rowing machine, elliptical)
2. Dynamic stretches (e.g. arm circles, shoulder rolls, lunges)

Strength Training:

1. Barbell Military Press: 4 sets of 8-10 reps
2. Dumbbell Flyes: 4 sets of 10-12 reps
3. Close-Grip Bench Press: 3 sets of 12-15 reps
4. Cable Tricep Pushdowns: 3 sets of 12-15 reps
5. Incline Dumbbell Curls: 3 sets of 12-15 reps
6. Cable Crunches: 3 sets of 15-20 reps

Cool-down:

1. Static stretches (e.g. chest stretch, tricep stretch, shoulder stretch)

Day 4: Pull

Warm-up:

1. 5-10 minutes of cardio (e.g. treadmill, rowing machine, elliptical)
2. Dynamic stretches (e.g. leg swings, lunges, high knees)

Strength Training:

1. Deadlifts: 4 sets of 8-10 reps
2. Pull-ups: 4 sets of 8-10 reps
3. Dumbbell Rows: 4 sets of 10-12 reps
4. Hammer Curls: 3 sets of 12-15 reps
5. Face Pulls: 3 sets of 12-15 reps
6. Reverse Flyes: 3 sets of 12-15 reps

Cool-down:

• Static stretches (e.g. hamstring stretch, quad stretch, calf stretch)

Day 5: Legs

Warm-up:

1. 5-10 minutes of cardio (e.g. treadmill, rowing machine, elliptical)
2. Dynamic stretches (e.g. leg swings, lunges, high knees)

Strength Training:

1. Barbell Lunges: 4 sets of 8-10 reps
2. Leg Extensions: 4 sets of 10-12 reps
3. Leg Curls: 4 sets of 10-12 reps
4. Glute Bridges: 3 sets of 12-15 reps
5. Standing Calf Raises: 3 sets of 12-15 reps
6. Plank: 3 sets of 30-60 seconds

Cool-down:

1. Static stretches (e.g. hamstring stretch, quad stretch, calf stretch)

Day 6: Arms

Warm-up:

1. 5-10 minutes of cardio (e.g. treadmill, rowing machine, elliptical)
2. Dynamic stretches (e.g. leg swings, lunges, high knees)

Strength Training:

1. Dumbbell Hammer Curls: 3 sets of 10-12 reps
2. EZ Bar Preacher Curls: 3 sets of 10-12 reps
3. Cable Tricep Pushdowns: 3 sets of 12-15 reps
4. Skull Crushers: 3 sets of 10-12 reps
5. Overhead Dumbbell Extensions: 3 sets of 12-15 reps
6. Seated Dumbbell Shoulder Press: 4 sets of 8-10 reps
7. Lateral Raises: 3 sets of 10-12 reps
8. Front Raises: 3 sets of 10-12 reps
9. Barbell Shrugs: 3 sets of 12-15 reps

Cool-down:

1. Static stretches (e.g. hamstring stretch, quad stretch, calf stretch)

Note: If you find it difficult to complete a full body workout on the last day, you can switch to a lower intensity workout such as yoga or Pilates. This will allow you to work on your flexibility and mobility while still giving your body a chance to recover.