37 lines
1.4 KiB
Markdown
37 lines
1.4 KiB
Markdown
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# Workout Plan 💪🏋️♂️
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## Monday (Chest and Triceps) 💥:
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- Push-Ups: 3 sets of 8-10 repetitions 💪
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- Tricep Dips (using a stable surface like a chair or a low table): 3 sets of 8-10 repetitions 💪
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- Plank: Hold for 30 seconds to 1 minute (core and chest engagement) 💪
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## Wednesday (Legs and Glutes) 🦵🍑:
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- Bodyweight Squats: 3 sets of 10-12 repetitions 🦵
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- Lunges (each leg): 3 sets of 8-10 repetitions 🦵
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- Glute Bridges: 3 sets of 10-12 repetitions 🍑
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## Friday (Core and Shoulders) 🏋️♂️💪:
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- Plank: Hold for 30 seconds to 1 minute 🏋️♂️
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- Side Planks (each side): Hold for 20-30 seconds 🏋️♂️
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- Wall Angels (stand with your back against a wall, raise your arms, and slide them up and down the wall): 3 sets of 10-12 repetitions 💪
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## Saturday (Back and Biceps) 💥💪:
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- Superman (back): 3 sets of 10-12 repetitions 💥
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- Standing Wall Push (stand facing the wall, push against it with your palms): 3 sets of 10-12 repetitions 💥
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- Bicep Curls (use household items like water bottles if you don't have dumbbells): 3 sets of 8-10 repetitions 💪
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>[!NOTE]
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> - Perform each exercise with good form. 💯
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> - Rest for about 30 seconds to 1 minute between sets. 🕒
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> - Start with manageable repetitions and gradually increase intensity. 📈
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> - Warm up with light stretching or cardio for 5-10 minutes before starting. 🏃♂️
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> - Focus on proper form to prevent injury. 🚑
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