Exercise Routine
Monday+Thursday: (Legs, shoulders, and abs)
• Legs: dumbbell squats — 3 sets of 6–8 reps
• Shoulders: standing shoulder press — 3 sets of 6–8 reps
• Legs: dumbbell lunge — 2 sets of 8–10 reps per leg
• Shoulders: dumbbell upright rows — 2 sets of 8–10 reps
• Hamstrings: Romanian dumbbell deadlift — 2 sets of 6–8 reps
• Shoulders: lateral raises — 3 sets of 8–10 reps
• Calves: seated calf raises — 4 sets of 10–12 reps
• Abs: crunches with legs elevated — 3 sets of 10–12 reps
Tuesday+Friday: Chest and back
• Chest: dumbbell bench press or floor press — 3 sets of 6–8 reps
• Back: dumbbell bent-over rows — 3 sets of 6–8 reps
• Chest: dumbbell fly — 3 sets of 8–10 reps
• Back: one-arm dumbbell rows — 3 sets of 6–8 reps
• Chest: pushups — 3 sets of 10–12 reps
• Back/chest: dumbbell pullovers — 3 sets of 10–12 reps
Wednesday+Saturday : Arms and abs
• Biceps: alternating biceps curls — 3 sets of 8–10 reps per arm
• Triceps: overhead triceps extensions — 3 sets of 8–10 reps
• Biceps: seated dumbbell curls — 2 sets of 10–12 reps per arm
• Triceps: bench dips — 2 sets of 10–12 reps
• Biceps: concentration curls — 3 sets of 10–12 reps
• Triceps: dumbbell kickbacks — 3 sets of 8–10 reps per arm
• Abs: planks — 3 sets of 30-second holds