Weekly Workout Plan (Consecutive Days)

Pull Workout 1 (Saturday)

Pull-Ups: Wide-grip focusing on lats and upper back.

Bent-Over Rows: Using a barbell to engage the whole back.

Barbell Curls: Standard curls for the biceps.

Face Pulls: Targeting rear deltoids and upper back with a cable machine.

Hammer Curls: Focuses on biceps and brachialis.

Push Workout 1 (Sunday)

Bench Press: Classic exercise for chest, shoulders, and triceps.

Overhead Press: Fundamental for shoulder development and tricep involvement.

Dips: Focuses on lower chest and triceps.

Lateral Raises: Targets the side delts.

Tricep Pushdowns: Isolates the triceps with a cable.

Lower Body Workout (Monday)

Squats: Engages quads, hamstrings, glutes, and lower back.

Deadlifts: Targets the entire posterior chain.

Lunges: Works quads, hamstrings, and glutes.

Leg Press: Additional focus on the lower body muscles.

Calf Raises: Isolates calf muscles.

Pull Workout 2 (Tuesday)

Chin-Ups: Underhand, closer grip focusing on biceps and lower lats.

Single-Arm Dumbbell Rows: Improves unilateral strength and corrects imbalances.

Preacher Curls: Isolates the biceps.

Seated Cable Rows: Targets the lower and middle back from a different angle.

Incline Dumbbell Curls: Hits the biceps at a different angle due to bench incline.

Push Workout 2 (Wednesday)

Incline Bench Press: Focuses on the upper chest and shoulders.

Arnold Press: Engages more deltoid muscles.

Close-Grip Bench Press: Emphasizes the triceps and inner chest.

Front Raises: Targets the front deltoids.

Overhead Tricep Extensions: Focuses on tricep stretch and peak contraction.