triston-notes/Workout plan.md
2023-10-21 18:52:54 -05:00

1.4 KiB

Workout Plan 💪🏋️‍♂️

Monday (Chest and Triceps) 💥:

  • Push-Ups: 3 sets of 8-10 repetitions 💪
  • Tricep Dips (using a stable surface like a chair or a low table): 3 sets of 8-10 repetitions 💪
  • Plank: Hold for 30 seconds to 1 minute (core and chest engagement) 💪

Wednesday (Legs and Glutes) 🦵🍑:

  • Bodyweight Squats: 3 sets of 10-12 repetitions 🦵
  • Lunges (each leg): 3 sets of 8-10 repetitions 🦵
  • Glute Bridges: 3 sets of 10-12 repetitions 🍑

Friday (Core and Shoulders) 🏋️‍♂️💪:

  • Plank: Hold for 30 seconds to 1 minute 🏋️‍♂️
  • Side Planks (each side): Hold for 20-30 seconds 🏋️‍♂️
  • 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 💪

Saturday (Back and Biceps) 💥💪:

  • Superman (back): 3 sets of 10-12 repetitions 💥
  • Standing Wall Push (stand facing the wall, push against it with your palms): 3 sets of 10-12 repetitions 💥
  • Bicep Curls (use household items like water bottles if you don't have dumbbells): 3 sets of 8-10 repetitions 💪

Note

  • Perform each exercise with good form. 💯
  • Rest for about 30 seconds to 1 minute between sets. 🕒
  • Start with manageable repetitions and gradually increase intensity. 📈
  • Warm up with light stretching or cardio for 5-10 minutes before starting. 🏃‍♂️
  • Focus on proper form to prevent injury. 🚑