Tips for a better workout.

Consistent Effort: Work hard every day for peak performance – no quick fixes.

Enhanced Workouts:
Mix dynamic exercises like squats and push-ups with targeted moves like bicep curls for a well-rounded physique.

Smart Progression:
Start light with 12–15 challenging reps and gradually increase the weight for muscle growth.

Listening to Your Body:
Begin with 2–3 sets per exercise and adjust to maintain good form and avoid strain.

Rest and Recovery:
Stay active daily but make sure to schedule 1–2 rest days each week for muscle rejuvenation.

Effective Time Management:
Manage your training, rest, and nutrition for the best results. Let's revamp your workout routine with these effective fitness strategies!

Monday
Arm Day

• Bicep barbell curls: 3–4 sets of 10 reps

• Overhead Tricep dumbbell extension: 3–4 sets of 10 reps

• Standing bicep cable curl: 3–4 sets of 10 reps Tricep cable pushdown: 3–4 sets of 10 reps Concentration curl: 3–4 sets of 10 reps

• Dips: 3–4 sets of max reps*

Abdominal Circuit

• Leg raises: 4–5 sets of 24 reps

• Crunches: 4–5 sets of 25 reps

• Oblique twists: 4–5 sets of 25 reps

Wednesday
Leg and Glute Day

• Lunges: 3–4 sets of 12–15 reps

• Squats: 3–4 sets of 10 reps

• Leg curls: 3–4 sets of 10 reps

• Leg extensions: 3–4 sets of 10 reps

• Stiff-legged deadlifts: 3–4 sets of 10-12 reps

• Glute kickbacks: 3–4 sets of 10 reps

Abdominal Circuit

• Leg raises: 4–5 sets of 24 reps

• Crunches: 4–5 sets of 25 reps

• Oblique twists: 4–5 sets of 25 reps

Friday
Chest and Shoulder Day

• Seated military press: 3–4 sets of 10 reps

• Flat bench press: 3–4 sets of 10 reps

• Incline bench press: 3–4 sets of 10 reps

• Lateral dumbbells raise: 3–4 sets of 10–12 reps

• Dumbbell chest fly: 3–4 sets of 10–12 reps

Back Day

• Bent over dumbbell row: 3–4 sets of 10 reps

• High row: 3–4 sets of 10 reps

• Seated close-grip row: 3–4 sets of 10 reps

• Wide-grip lat pulldowns: 3–4 sets of max reps

Abdominal Circuit

• Leg raises: 4–5 sets of 24 reps

• Crunches: 4–5 sets of 25 reps

• Oblique twists: 4–5 sets of 25 reps

Optimize your performance with max reps for stable control and good form. Prioritize safety—consult a doctor for any medical concerns. Listen to your body; if discomfort arises during exercise, stop immediately. Stay proactive and healthy in your fitness journey.