Workout.md

Routine

Usually I spend a minimum of 45 minutes to 1:15 in the gym. When I started out, I would spend 1:30. But that's not necessary. Make sure you don't go to the gym low energy. Eat something a little time before so you're energetic.

Core: I always do these (they target chest)

Name	Sets	Reps/Duration	Cooldown	Comments
Crunch (bench)	2	15	1-2 minutes	Crunch without weight. Stress abs/core. Quite intense but fast
Chest fly	2	10	1-2 minutes	Start weight at 30-40kg. Move up or down from there as needed
Situp or kneeling crunch	2	10	1-2 minutes	Go slow (harder). Make sure it hurts.

Type A: Target shoulders and back (pick 2)

Name	Sets	Reps/Duration	Cooldown	Comments
Pullups	2	5	1-2 minutes	Targets lats. Can be a pullup, or using a lat pulldown machine.
Chinups	2	5	1-2 minutes	Can extend cooldown for last sets
Overhead press	2	10	1-2 minutes	Do with empty weight bar (20kg). Good for shoulders

Type B: Targets chest and forearms (pick 2)

Name	Sets	Reps/Duration	Cooldown	Comments
Barbell Curl	2	5	1-2 minutes	Targets biceps. Go with 10KG and go easy. Increase weight if needed
Bench press	3	10	1-2 minutes	Do a warm up with the empty bar. Start with 10kg and be careful

Type C: Target legs and cardio (pick 2)

Name	Sets	Reps/Duration	Cooldown	Comments
Leg Press	2	10	1-2 minutes	Targets glutes/quads/hamstrings. Start with 20kg. Adjust up/down
Cycling	1	30m	N/A	I cycle for 30m. Can maybe replace this with empty bar deadlift

Equipment (images)

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Crunch Bench (squeeze your abs)

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Chest Fly (is a machine)

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Chinup Bar (found on various machines)

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Kneeling Cable Crunch (make sure to crunch your abs. Don't use your back)

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Barbell curl (maintain straight posture, don't heave it up with back)

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Bench press (maintain right posture, have someone spot if weight is heavy)

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Leg press