Workout plan

Workout.txt

Day 1: Monday - Heavy Upper Body

Close Grip Incline Bench Press: 3-4 sets of 6-10 reps    
Inverted Rows: 3-4 sets of 8-12 reps (or as many as possible with good form)  
Upright Row to Shoulder Press: 3 sets of 8-12 reps    
Preacher Curls: 3 sets of 8-12 reps    
Cable Overhead Tricep Extensions: 3 sets of 10-15 reps    


Day 2: Tuesday - Heavy Lower Body & Core

Deficit Deadlifts: 3 sets of 6-10 reps    
Split Squats (Smith Machine, Elevated Front Heel): 3-4 sets of 8-12 reps per leg    
(Optional if time allows) Single Leg Calf Raises: 3 sets of 12-20 reps per leg    


Day 3: Wednesday - Cardio & Supplemental

Treadmill Incline Walking: 30-45 minutes at a moderate intensity (Heart rate in 130s-140s)    
Finger/Knuckle Presses Off the Wall: 3-4 sets of 10-20 reps    


Day 4: Thursday (Morning) - Light/Volume Upper Body

Liu Raises (Lu Raises): 3-4 sets of 10-15 reps    
Seated Cable Front Raises: 3-4 sets of 12-15 reps    
Inverted Rows (or variation like feet elevated): 3 sets to near failure    
Cable Overhead Tricep Extensions (or different tricep exercise): 3 sets of 12-20 reps    
Preacher Curls (or different bicep exercise): 3 sets of 10-15 reps    


Day 5: Friday - Flexible (Cardio/Rest/Light Activity)

Treadmill Incline Walking: 30-40 minutes (or Active Recovery/Rest)    


Day 6: Saturday - Light/Volume Lower Body & Supplemental

Box Step Downs: 3-4 sets of 10-15 reps per leg    
Split Squats (Smith Machine, Elevated Front Heel - Lighter Weight): 3 sets of 12-15 reps per leg    
(Optional) Single Leg Calf Raises: 3 sets of 15-25 reps per leg    
(Optional if not done Wednesday) Finger/Knuckle Presses Off the Wall: 2-3 sets of 10-20 reps    


Day 7: Sunday - Yoga Class