Warm-up:
5-10 minutes of light cardio (jogging, cycling, rowing, etc.)
Dynamic stretching for major muscle groups (hip flexors, hamstrings, quads, shoulders, etc.)
Workout:
Squats - 3 sets of 8-10 reps
Deadlifts - 3 sets of 8-10 reps
Bench press - 3 sets of 8-10 reps
Pull-ups or chin-ups - 3 sets to failure
Dumbbell shoulder press - 3 sets of 8-10 reps
Dumbbell curls - 3 sets of 10-12 reps
Triceps pushdowns - 3 sets of 10-12 reps
Cool-down:
5-10 minutes of light cardio (jogging, cycling, rowing, etc.)
Static stretching for major muscle groups (hip flexors, hamstrings, quads, shoulders, etc.)
Notes:
Rest for 1-2 minutes between sets and exercises.
Use a weight that allows you to complete the desired number of reps with good form.
Increase weight gradually as you become stronger and more comfortable with the exercises.
Make sure to stay hydrated and fuel your body with proper nutrition before and after the workout.
It's important to listen to your body and adjust the workout as needed based on your individual needs and limitations.
Remember, it's always a good idea to consult with a certified personal trainer or healthcare provider before starting a new workout program.
Comments