Day 1: MONDAY

Shoulders, Chest And Core Muscles

1. Warm Up:
2. Jumping rope for 30 seconds
3. Arm circles with or without weights
4. Push-ups
5. Pull-ups
6. Workout Routine:
7. Barbell bench press
8. Resistance band chest press
9. Military press
10. Banded push-ups to failures
11. Banded incline chest press
12. Lateral raises
13. Banded decline chest press
14. Resistance band crossovers
15. Resistance band raises
16. Banded glute bridges
17. Resistance band flyers
18. Resistance band shoulder press
19. Side plank hold: 30 seconds on every side
20. Plank hold: 30 seconds
21. Crunches to failure
22. Do 3 sets of 15 reps of each followed by 2-minute breaks in between.
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 Day 2: TUESDAY
Triceps And Leg Muscles
1. Warm Up:
2. Jump rope for 30 seconds
3. Fire hydrants
4. Bodyweight squats or walking lunges
5. Workout Routine:
6. 15 reps: tricep pushdowns
7. 20 reps: branded squats
8. 20 reps: standing calf raises
9. Banded squat hold: 30 seconds
10. 20 reps: banded lateral steps
11. 20 reps: seated leg curls
12. 12 reps: banded skull crushers
13. 20 reps: seated calf raises
14. Banded squats to failure
15. Do 3 sets each with 2-minute breaks in between.
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Day 3: WEDNESDAY
Back And Core Muscles
1. Warm Up:
2. Bike warm-up: 5 minutes
3. 30 seconds of rope jumping
4. Walking lunges or bodyweight squats
5. Arm circle with weight
6. Push-ups
7. Workout Routine:
8. 15 reps: Hammer strength pulldown
9. 15 reps: lateral pulldowns including resistance bands
10. 15 reps: resistance band straight arm pulldown
11. 15 reps: ban-assisted pull-ups
12. 15 reps: barbell shrugs
13. 15 reps: banded glute bridges
14. 30 seconds side plank holds for each side
15. 30 seconds plank hold
16. 15 reps: clamshells
17. Crunches to failure
18. Do 3 sets each with 2-minute breaks in between.
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 Day 4: THRUSDAY
Triceps, Biceps And Leg Muscles
1. Warm Up:
2. 30 seconds of rope jumping
3. Arm circles with weights or pull-ups
4. Push-ups
5. Workout Routine:
6. Band-assisted tricep dips
7. Barbell curls
8. Hammer curls
9. Seated calf raises
10. Resistance band tricep extensions
11. Banded bicep curls
12. Standing calf raises
13. Banded push-ups to failure
14. Do 3 sets of 15 reps of each followed by 2-minute breaks in between.
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Day 5: FRIDAY
Shoulders, Chest And Abs
1. Warm Up:
2. Bike warm-up for 5 minutes
3. Jumping rope for 30 seconds
4. Arm circles with extra weight
5. Push-ups
6. Workout Routine
7. Military Press
8. Resistance Band Chest Press
9. Banded Flyers
10. Side laterals to front raise
11. Banded glute bridges
12. Decline banded flyers
13. 30 seconds side plank hold on each side
14. 30 seconds plank hold
15. Crunches to failure
16. Do 3 sets of 15 reps of each followed by 2-minute breaks in between.
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 Day 6: SATURDAY
Biceps And Back Muscles
1. Warm Up:
2. Rope jumping for 30 seconds
3. Bike warm-up for 5 minutes
4. Arm circles with weights
5. Push-ups
6. Workout Routine:
7. 15 reps: bent-over rows with resistance bands
8. 20 reps: seated resistance band rows
9. 15 reps: deadlift
10. 15 reps: banded bicep curls
11. 15 reps: one arm rows
12. 15 reps: barbell curls
13. 15 reps: lateral pulldowns
14. 30 seconds plank hold
15. 15 reps: band-assisted pull-ups

Day 7: Rest Day

Rest is an important part of this workout plan 6 days a week. Your muscles need time for
recovery, and your body needs a break from the intense workout. This rest day also helps
your muscles repair and grow. You can choose to do light exercises or yoga or stretching on
your rest day.