Monday: Chest and Triceps (Morning) / Cardio (Afternoon)

 Warm up for 10 minutes with some light cardio (such as jogging, skipping, or cycling)
 Do 4 sets of 8 to 12 repetitions of each of the following exercises, resting for 90 seconds between
sets:
o Barbell bench press
o Dumbbell chest fly
o Weighted parallel-bar dip
o Dumbbell tricep extension
 Cool down for 10 minutes with some stretching
 In the afternoon, do 30 minutes of cardio of your choice (such as running, cycling, or swimming)

Tuesday: Legs and Glutes (Morning) / Abs (Afternoon)

 Run for 30 minutes at a moderate pace

 Do 4 sets of 8 to 12 repetitions of each of the following exercises, resting for 90 seconds between
sets:
o Dumbbell squat
o Dumbbell deadlift
o Dumbbell lunge
o Glute BRIGDES (hard mode)
 Cool down for 10 minutes with some stretching
 In the afternoon, do 3 sets of 20 repetitions of each of the following exercises, resting for 30
seconds between sets:
o Crunches
o Leg raises
o Plank (hold for as long as you can)
o Side plank (hold for as long as you can on each side)

Wednesday: Back and Biceps (Morning) / Badminton (Afternoon)

 Warm up for 10 minutes with some light cardio (such as jogging, skipping, or cycling)
 Do 4 sets of 8 to 12 repetitions of each of the following exercises, resting for 90 seconds between
sets:
o Bent-over barbell row
o Lat pulldown
o Dumbbell curl
o Hammer curl
 Cool down for 10 minutes with some stretching
 In the afternoon, play badminton for 30 minutes

Friday: Shoulders and Abs (Morning) / Cardio (Afternoon)

 Warm up for 10 minutes with some light cardio (such as jogging, skipping, or cycling)
 Do 4 sets of 8 to 12 repetitions of each of the following exercises, resting for 90 seconds between
sets:
o Standing barbell overhead press
o Lateral raise
o Front raise
o Russian twist
o Plank (hold for as long as you can)
 Cool down for 10 minutes with some stretching
 In the afternoon, do 30 minutes of cardio of your choice (such as running, cycling, or swimming)
Thursday: Rest

Saturday: Full Body Workout

 Warm up for 10 minutes with some light cardio (such as jogging, skipping, or cycling)
 Do 3 sets of 15 repetitions of each of the following exercises, resting for 60 seconds between sets:
o Push ups
o Dips
o Pike push ups
o Burpees
o Air squat
o Lunges
o Calf raises
o Glute bridge
 Cool down for 10 minutes with some stretching

Sunday: Rest