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.