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.