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Updated Workout Plan

The document outlines a 7-day workout plan focusing on upper body, lower body, core, and full-body exercises with specific weights and rest periods. Each day includes warm-up activities and varying exercises designed to enhance strength, endurance, and explosive movements. Active recovery and rest days are incorporated to ensure proper recovery and prevent injury.

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Mukesh Kumar
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15 views3 pages

Updated Workout Plan

The document outlines a 7-day workout plan focusing on upper body, lower body, core, and full-body exercises with specific weights and rest periods. Each day includes warm-up activities and varying exercises designed to enhance strength, endurance, and explosive movements. Active recovery and rest days are incorporated to ensure proper recovery and prevent injury.

Uploaded by

Mukesh Kumar
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Updated Workout Plan with New Weights

Day 1: Upper Body (Push and Pull Focus)

- Warm-Up: 5-7 min light cardio + dynamic stretches.

- 1. Push-Ups: 3 sets x max reps. Rest: 60s.

(Optional: Add a plate on your back for more resistance)

- 2. Dumbbell Chest Press:

- Use 10kg dumbbell for moderate sets or 20kg for heavier sets

- 4 sets x 8-10 reps. Rest: 90s.

- 3. Bent-Over Dumbbell Rows:

- Use 10kg or 20kg dumbbell

- 4 sets x 8-10 reps. Rest: 90s.

- 4. Hand Gripper Squeezes: 3 sets x max squeezes. Rest: 30s.

Day 2: Lower Body and Core

- Warm-Up: 5-7 min dynamic stretches or high knees.

- 1. Bodyweight Squats: 3 sets x 20 reps. Rest: 60s.

- 2. Dumbbell Goblet Squats:

- Use 20kg dumbbell for heavier resistance

- 4 sets x 8-10 reps. Rest: 90s.

- 3. Dumbbell Romanian Deadlifts:

- Use 20kg dumbbell

- 4 sets x 8-10 reps. Rest: 90s.

- 4. Plank Hold: 3 sets x 30-45s.

(Optional: Add a 4kg dumbbell on your back for extra resistance)

Day 3: Active Recovery


- Light stretching, yoga, or walking for 20-30 min.

Day 4: Upper Body (Strength and Endurance)

- Warm-Up: 5 min of arm swings or jumping jacks.

- 1. Dumbbell Shoulder Press:

- Use 10kg dumbbell

- 4 sets x 8-10 reps. Rest: 90s.

- 2. Lateral Raises:

- Use 4kg dumbbells

- 3 sets x 12 reps. Rest: 60s.

- 3. Bicep Curls:

- Use 10kg dumbbell

- 4 sets x 8-10 reps. Rest: 90s.

- 4. Hand Gripper Holds: 3 sets x 30-45s. Rest: 30s.

Day 5: Lower Body and Core (Explosive Movements)

- Warm-Up: 5 min of light cardio.

- 1. Dumbbell Step-Ups:

- Use 10kg or 20kg dumbbell

- 4 sets x 8-10 reps per leg. Rest: 90s.

- 2. Calf Raises:

- Use 10kg dumbbell

- 4 sets x 20 reps. Rest: 45s.

- 3. Dumbbell Side Lunges:

- Use 10kg dumbbell

- 4 sets x 8-10 reps per side. Rest: 90s.

- 4. Russian Twists:
- Use 4kg dumbbell for resistance

- 3 sets x 20 reps. Rest: 30s.

Day 6: Full Body Circuit

- Warm-Up: 5 min cardio or dynamic stretches.

- Circuit: Repeat 3 rounds with 90s rest between rounds:

- 1. Weighted Push-Ups (15 reps) - Add a plate on your back

- 2. Goblet Squats (12 reps) - Use 20kg dumbbell

- 3. Shoulder Press (10 reps) - Use 10kg dumbbell

- 4. Bent-Over Rows (10 reps) - Use 20kg dumbbell

- 5. Plank (45s) - Add 4kg dumbbell on your back for resistance

Day 7: Rest or Active Recovery

- Optional: 20 min walk, yoga, or light stretching.

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