Warm-Up: Start with a brief warm-up to increase blood flow and prepare your muscles for exercise. Perform dynamic stretches or light cardio exercises such as jumping jacks, high knees, or jogging in place for 5-10 minutes.
Upper Body Exercises: – Push-Ups: 3 sets of 10-15 rep – Dumbbell Chest Press: 3 sets of 8-12 rep – Dumbbell Rows: 3 sets of 8-12 reps per arm – Dumbbell Shoulder Press: 3 sets of 8-12 rep
Lower Body Exercises: – Bodyweight Squats: 3 sets of 12-15 rep – Lunges: 3 sets of 10-12 reps per leg – Glute Bridges: 3 sets of 12-15 rep – Calf Raises: 3 sets of 15-20 rep
Core Exercises: – Plank: 3 sets, hold for 30-60 second – Russian Twists: 3 sets of 12-15 reps per side – Bicycle Crunches: 3 sets of 12-15 reps per side – Leg Raises: 3 sets of 10-12 rep
Additional Exercises (Optional): – Bicep Curls: 3 sets of 8-12 rep – Tricep Dips: 3 sets of 10-15 rep – Pull-Ups or Assisted Pull-Ups: 3 sets of 6-10 rep – Resistance Band Exercises (e.g., lateral raises, face pulls, band curls): 3 sets of 10-15 rep
Cooldown: Finish your workout with a cooldown to help your muscles recover and prevent injury. Perform static stretches targeting all major muscle groups, holding each stretch for 15-30 seconds.
Rest and Recovery: Allow your muscles at least 48 hours of rest between workouts targeting the same muscle groups. Adequate rest and recovery are essential for muscle growth and repair.
Progressive Overload: To continue gaining muscle mass, progressively increase the intensity of your workouts over time by adding more sets, reps, or weight. Aim to challenge your muscles while maintaining proper form.