Overview Video

 

Trainings 6 to 10

 6. Core Training

1. Planks (front and side).

2. Hanging leg raises or knee tucks.

3. Russian twists with a weight.

4. Cable crunches or ab rollouts.

5. Bicycle crunches or flutter kicks.

7. Isolation Exercises – Arms

1. Barbell curls for biceps.

2. Tricep pushdowns (rope or straight bar).

3. Hammer curls with dumbbells.

4. Overhead tricep extensions (dumbbells or cables).

5. Preacher curls or concentration curls.

8. Isolation Exercises – Shoulders

1. Lateral raises for middle delts.

2. Front raises for anterior delts.

3. Rear delt flyes (dumbbells or cables).

4. Upright rows (barbell or dumbbells).

5. Face pulls (cables or resistance bands).

9. Isolation Exercises – Chest

1. Chest flyes (dumbbells or cables).

2. Pec deck machine for chest isolation.

3. Incline chest flyes with dumbbells.

4. Single-arm cable chest press.

5. Push-ups or weighted push-ups.

10. Isolation Exercises – Back

1. Single-arm dumbbell rows.

2. Straight-arm pulldowns (cable or bands).

3. Machine rows for mid-back.

4. Face pulls for upper back.

5. Hyperextensions or back extensions for lower back.

First 5 Trainings Coming

 1. Warm-Up Routine

1. Perform 5-10 minutes of light cardio (e.g., jogging, cycling).

2. Use dynamic stretches (e.g., leg swings, arm circles).

3. Focus on mobility exercises (e.g., hip circles, shoulder rolls).

4. Include activation drills (e.g., glute bridges, scapular push-ups).

5. Gradually increase weight in warm-up sets for your first exercise.

2. Core Compound Movements

1. Squats (front or back squats).

2. Deadlifts (conventional, sumo, or Romanian).

3. Bench press (flat, incline, or decline).

4. Overhead press (barbell or dumbbell).

5. Pull-ups or chin-ups (weighted if possible).

3. Push Day – Upper Body

1. Bench press (barbell or dumbbell).

2. Overhead press (military press or Arnold press).

3. Incline dumbbell press or machine press.

4. Triceps dips or close-grip bench press.

5. Lateral raises for delts (dumbbells or cables).

4. Pull Day – Upper Body

1. Deadlifts or rack pulls.

2. Barbell rows or T-bar rows.

3. Lat pulldowns or pull-ups.

4. Dumbbell rows or cable rows.

5. Bicep curls (barbell, dumbbell, or cable).

5. Leg Day – Lower Body

1. Squats (front, back, or goblet).

2. Romanian deadlifts or stiff-leg deadlifts.

3. Leg press or hack squats.

4. Lunges (walking or stationary).

5. Hamstring curls or glute-ham raises.

25 Titles of Upcoming Trainings

 This 25-point program ensures a comprehensive approach to building muscle and improving overall fitness, with a focus on training intensity, proper recovery, balanced nutrition, and consistency. Each Here’s a comprehensive 25-point weight training and exercise program, where each point focuses on key aspects of muscle building, strength development, and overall fitness. Each point is broken down into 5 sub-points for greater detail.