GymGenie

Rest day or active recovery with light cardio or stretching.

Day 

1. Warm-up: 10 minutes on the treadmill or elliptical

2. Chest press: 3 sets of 12 reps

3. Shoulder press: 3 sets of 12 reps

4. Tricep dips: 3 sets of 12 reps

5. Cable rows: 3 sets of 12 reps

6. Bicep curls: 3 sets of 12 reps

7. Plank: 3 sets of 30 seconds

Note: Proper form is essential in all exercises to prevent injury and maximize results. Focus on controlled movements and engage your core throughout.

Day 

1. Warm-up: 10 minutes on the stationary bike

2. Leg press: 3 sets of 12 reps

3. Leg extensions: 3 sets of 12 reps

4. Leg curls: 3 sets of 12 reps

5. Calf raises: 3 sets of 12 reps

6. Russian twists: 3 sets of 20 reps

7. Mountain climbers: 3 sets of 20 reps

Note: Keep your knees aligned with your toes during leg exercises and maintain a neutral spine during core exercises.

Day 

1. Warm-up: 10 minutes on the rowing machine

2. Lat pulldowns: 3 sets of 12 reps

3. Chest flyes: 3 sets of 12 reps

4. Lateral raises: 3 sets of 12 reps

1. Warm up: 5 minutes of jumping jacks

2. Bodyweight rows: 3 sets of 12 reps - use a sturdy table or chair for support, keep your body in a straight line

3. Mountain climbers: 3 sets of 20 reps - keep your hips down and core engaged

4. Glute bridges: 3 sets of 15 reps - squeeze your glutes at the top of the movement

5. Russian twists: 3 sets of 20 reps (each side) - keep your back straight and twist from your core

6. Cool down: 5 minutes of stretching Day 

1. Warm up: 5 minutes of jogging in place

2. Squats: 3 sets of 12 reps - focus on proper form, keep your back straight and knees behind your toes

3. Push-ups: 3 sets of 10 reps - keep your body in a straight line, engage your core

4. Lunges: 3 sets of 12 reps (each leg) - make sure your front knee does not go past your toes

5. Plank: 3 sets of 30 seconds - keep your body in a straight line, engage your core

6. Cool down: 5 minutes of stretching Day 

1. Warm up: 5 minutes of high knees

2. Dips: 3 sets of 10 reps - keep your elbows close to your body

3. Bicycle crunches: 3 sets of 15 reps (each side