MONDAY PURE RESTDAY

(No activity)
Tuesday Upper (Home work out) Sets & Reps
Dumbbell standing military 5 set for 8 reps only
press
Dumbbell neutral grip shoulder 3 sets for 8-10 reps only
press
Dumbbell floor press 5 sets of 12 reps
Dumbbell Deadlift 3 sets of 10-12 reps
Dumbbell overhand rows 2 sets of 15 reps and 1 set until
failure
Flutter kicks 3 sets of 10 reps
Sit ups 3 sets for 8-10 reps

Wednesday Lower Body Sets & Reps

Dumbbell overhead squat 5 sets of 8-10 reps
Goblet Squat 4 sets of 6 reps
Reverse lunge 3 sets of 10 reps (each leg)
Bulgarian split squat 3 sets of 10 reps
Hip thrust 4 sets of 10-15 reps
Dumbbell step-up 3 sets of 30-45 seconds hold
Leg raises 4 sets until failure

T H U R S D A Y C I R C U I T MOVE TO SATURDAY
Simple but hard for 6 rounds for time
10 Dumbbell goblet squats
10 Dumbbell shoulder press
10 Dumbbell Dumbbell rows
10 Dumbbell romanian deadlift
10 side lunge
2 minute rest & repeat
(Use a weight that will allow you to perform 10-15 reps)

FRIDAY
Full Body Sets and Reps
Dumbbell deadlift 5 sets of 5 reps
Dumbbell push press 5 sets of 5 reps
Dumbbell shoulder Press 5 sets of 5 reps
Dumbbell neutral grip rows 4 sets of 10 reps
Dumbbell goblet squat 3 sets of 12 reps
Dumbbell hammer curls 4 sets of 12 reps
Bench dips 4 sets of 12 reps
 SUN DAY ACTIVE REST DAY
3000-6000 steps walk or 15-30 mins cycling or 15-30 mins jogging (Zone 2 around 90-110 bpm)
SATURDAY PURE RESTDAY
(No activity)

FAQ

➢ How many minutes should I rest in my compound exercises?

o Compound movements are very demanding in your body, the most optimal rest period
on compound movements is around 5 to 10 minutes. In accessories or isolation, 1
minute to 5 minutes are enough already.
➢ How about the accessories like rows, raises, curls? Isolation? What weights should I use?
o Light weights only. Weights that will be easier for you to perform 6-12 reps with
complete form as well.
➢ What is the meaning of until failure?
o You do set until you can do a rep. Until you fail.
➢ I can’t do full push-up? What exercise I can do?
o Kneeling push-ups or half push-ups will do.
➢ I don’t understand circuit training, how can I perform my circuit training?
o It’s basically a repeat
➢ We don’t have machines and cables in our gym? Can I switch other exercises?
o Yep, ask me and we will adjust your exercises right away.
➢ Do I have to run without stopping when cardio day? Can I use other type of cardio in my cardio
day?
o No, you don’t have to run continuously (unless if you’re a runner), instead you can just
run for 1 minute and walk for 1 minute, repeat until you hit your required minutes and
yes you can use other types of cardio like biking, jump rope, agility drills, circuit training
and other types.
➢ Do I have to hit my steps on active recovery days?
o Not necessarily, as long as you do something activity on recovery days it will be fine. Like
you do your favorite activities like walking your dog, jog, walk, play basketball, clean
your room or dancing. As long as your heart rate don’t go up around 120bpm we all
good.
➢ Do I have to warm up before exercises?
o Yep, warm up before exercise. 10 to 15 minutes of warm up (walk, jog,) or dynamic
stretching. You have to release tightness so that you can move fluidly and decrease the
risk of injury.
➢ Is there a time limit in my exercises?
o Around 45 minutes to 1 and 30 minutes of training.
➢ My muscles are very sore after workout? Is that normal every after training?
o Well yes, muscle soreness is a side effect of the stress put on muscles when you
exercise. It is commonly called Delayed Onset Muscle Soreness, or DOMS, and it is
completely normal. DOMS usually begins within 6-8 hours after a new activity or a
change in activity, and can last up to 24-48 hours after the exercise.
Reminders:

• Do Pre-workout dynamic stretches before entering the weight room.

• If going for a top set, make sure you look for someone who will look for you or spot you in case
of failing. Better be safe than sorry.
• Compound movements such as barbell bench press, Deadlift, and squats requires longer rest-
period (5-10 mins of rest before going for top set). Isolation exercise requires only a minute or
two minutes rest.
• Look for hype-songs or music playlist that can fire you up for added motivation.
• Eat before and after 1-hour before and after your workout. Bring atleast a liter of water in the
gym and get hydrated always while working out.
• After working out, do static stretches to release muscle tension and help you feel relax.
• Wear proper clothes and shoes.
• Don’t be afraid to ask questions, I’ll do my best to answer your concerns.
.