Warm-Up

• Arm Circles & Light Push-Ups — 2 × 15

Main Workout

• Bench Press — 4 × 12
• Incline Dumbbell Press — 3 × 12
• Cable Fly — 3 × 15
• Push-Ups — 3 × 15
• Chest Dips — 3 × 12

Cool-Down

• Chest & Shoulder Stretch — 2 × 30 sec

Warm-Up

• Band Pull-Aparts — 2 × 15

Main Workout

• Deadlift — 4 × 10
• Lat Pulldown — 4 × 12
• Seated Cable Row — 3 × 12
• Bent-Over Row — 3 × 10
• Face Pull — 3 × 15

Cool-Down

• Cat-Cow Stretch — 2 × 10

Warm-Up

• Bodyweight Squats — 2 × 15

Main Workout

• Barbell Squats — 4 × 12
• Leg Press — 3 × 12
• Walking Lunges — 3 × 12 / leg
• Romanian Deadlift — 3 × 12
• Calf Raise — 4 × 20

Cool-Down

• Hamstring & Quad Stretch — 2 × 30 sec

Warm-Up

• Band Shoulder Rotations — 2 × 15

Main Workout

• Shoulder Press — 4 × 12
• Lateral Raise — 3 × 15
• Front Raise — 3 × 15
• Face Pull (Rear Delt) — 3 × 15
• Shrugs — 3 × 15

Cool-Down

• Shoulder Cross-Body Stretch — 2 × 30 sec

Warm-Up

• Light Band Curls — 2 × 15

Main Workout

• Bicep Curl — 4 × 12
• Hammer Curl — 3 × 12
• Concentration Curl — 3 × 12 / arm
• Tricep Pushdown — 3 × 15
• Skull Crusher — 3 × 12
• Tricep Dips — 3 × 12

Cool-Down

• Bicep & Tricep Stretch — 2 × 30 sec

Warm-Up

• Brisk Walk — 5 Minutes

Main Workout

• Treadmill Run / Walk — 20 Minutes
• Cycling or Rowing (optional) — 10 Minutes
• Crunches — 3 × 20
• Plank — 3 × 60 sec
• Russian Twist — 3 × 20
• Hanging Leg Raise — 3 × 12

Cool-Down

• Full-Body Stretch — 5 Minutes