Altgr Blog DevOps, Cloud Engineer, SRE

GYM_TIME

Ankush MoreFeb 3, 2024

Day	Muscle Group	Exercise	Sets x Reps	Equipment	Tutorial
Day 1	Chest & Triceps	Flat Bench Press	4 x 10, 8, 8, 6	Straight Rod, Bench	L1,L2
	Incline Bench Press	3 x 10-12	Straight Rod, Bench	L1,L2
Dumbbell Flys	3 x 12-15	Weight Plates	L1,L2
Skull Crushers	3 x 10-12	Curl Bar	L1,L2,L3
Overhead Tricep Extension	3 x 12-15	Straight Rod/Weight Plate	L1,L2
Day 2	Back & Biceps	Incline Bench Rows	4 x 10-12	Straight Rod, Bench	L1,L2
	Deadlifts	4 x 10, 8, 8, 6	Straight Rod	L1,L2
Barbell Curls	4 x 10, 8, 8, 6	Curl Bar	L1,L2,L3
Reverse Grip Rows	3 x 12-15	Straight Rod	L1,L2
Concentration Curls (Seated)	3 x 12-15 (per arm)	Weight Plates	L1,L2
Day 3	Rest/Active Recovery	Yoga, Light Cardio, or Stretching	20-30 minutes	None	L1,L2
Day 4	Shoulders & Abs	Seated Overhead Press	4 x 10, 8, 8, 6	Straight Rod, Bench	L1,L3
	Side Lateral Raises	3 x 12-15	Weight Plates	L1,L2,L3
Front Raises	3 x 12-15	Weight Plates	L1,L2
Upright Rows	3 x 10-12	Straight Rod	L1,L2
Decline Bench Sit-Ups	3 x 15-20	Bench	L1,L2,L3
Russian Twists	3 x 12-15 (per side)	Weight Plate	L1,L2,L3
Day 5	Legs	Bulgarian Split Squats	3 x 10 (per leg)	Bench	L1,L2
	Goblet Squats	3 x 12-15	Weight Plate	L1,L2
Deadlifts	4 x 10, 8, 8, 6	Straight Rod	L1,L2
Step-Ups	3 x 12 (per leg)	Bench, Weight Plate (optional)	L1,L2
Calf Raises	3 x 15-20	Weight Plates	L1,L2
Day 6	Full Body Circuit	Bench Press (Flat or Incline)	3 rounds of 10 reps	Straight Rod, Bench	L1,L2
	Bent-Over Rows	3 rounds of 10 reps	Straight Rod	L1,L2
Step-Ups	3 rounds of 12 reps/leg	Bench	L1,L2
Push-Ups	3 rounds of 15 reps	None	L1,L2,L3
Plank	3 rounds of 60 seconds	None	L1,L2
Day 7	Rest/Active Recovery	Light Stretching or Walking	20-30 minutes	None	L1,L2,L3