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    Monday - Chest & Triceps:: Copilot

    Uploaded by

    Soham Katvi

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Monday - Chest & Triceps:: Copilot

    Uploaded by

    Soham Katvi
    6 views2 pages

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    Copyright:

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    6 views2 pages

    Monday - Chest & Triceps:: Copilot

    Uploaded by

    Soham Katvi

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

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    Copilot

    Certainly! Here’s a simple weekly exercise chart that you can follow. Remember to start each workout with a 5-10 minute warm-up and end with a cool-down and stretching.

    Monday - Chest & Triceps:

    Bench Press - 4 sets of 8-12 reps


    Push-Ups - 3 sets of 15 reps
    Dumbbell Flyes - 3 sets of 10-12 reps
    Tricep Dips - 3 sets of 10-15 reps
    Overhead Tricep Extension - 3 sets of 10-12 reps

    Tuesday - Back & Biceps:

    Pull-Ups - 3 sets of 8-10 reps


    Barbell Rows - 4 sets of 8-12 reps
    Deadlifts - 3 sets of 6-8 reps
    Bicep Curls - 3 sets of 10-12 reps
    Hammer Curls - 3 sets of 10-12 reps

    Wednesday - Rest or Light Cardio:

    Thursday - Legs & Shoulders:

    Squats - 4 sets of 8-12 reps


    Lunges - 3 sets of 10 reps per leg
    Leg Press - 3 sets of 10-12 reps
    Shoulder Press - 4 sets of 8-12 reps
    Lateral Raises - 3 sets of 12-15 reps

    Friday - Core & Cardio:

    Planks - 3 sets of 30-60 seconds


    Russian Twists - 3 sets of 15 reps per side
    Mountain Climbers - 3 sets of 15 reps per side
    Treadmill Running - 20 minutes at a moderate pace

    Saturday - Full Body:


    Deadlifts - 3 sets of 6-8 reps
    Bench Press - 3 sets of 8-12 reps
    Squats - 3 sets of 8-12 reps
    Pull-Ups - 3 sets of 8-10 reps
    Shoulder Press - 3 sets of 8-12 reps

    Sunday - Rest or Active Recovery:

    Yoga, stretching, or a leisurely walk.

    💪
    Adjust the weights and reps according to your fitness level and goals. As you progress, you can increase the intensity and volume of your workouts. Make sure to listen to
    your body and rest if you feel any discomfort or pain. Good luck!

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