Day 1: Upper Body

1. Warm-up:

- 15 minutes of light cardio

2. Circuit:

- Machine Chest Press: 3 sets x 10-12 reps

- Dumbbell Rows: 3 sets x 10-12 reps per arm

- Machine Shoulder Press: 3 sets x 10-12 reps

- Dumbbell Bicep Curls: 3 sets x 10-12 reps

- Tricep push down : 3 sets x 10-12 reps

- Lateral Raises with Dumbbells: 3 sets x 10-12 reps

3. Cool-down:

- Stretching: Spend 5-10 minutes stretching your upper body muscles, focusing on chest,
back, shoulders, biceps, and triceps.

Day 2: Lower Body

1. Warm-up:

- 15 minutes of light cardio

2. Circuit:

- Squat : 3 sets x 10-12 reps

- Dumbbell Romanian Deadlifts: 3 sets x 10-12 reps

- Leg Curl Machine: 3 sets x 10-12 reps

 - Lunges: 3 sets x 10-12 reps per leg

- Calf Raises (using machine or dumbbells): 3 sets x 12-15 reps

- Plank: 3 sets x 20-30 seconds

3. Cool-down:

- Stretching: Spend 5-10 minutes stretching your lower body muscles, focusing on
quadriceps, hamstrings, glutes, and calves.

Day 3: Rest or Active Recovery

- Take a day off to rest or engage in light physical activity such as walking, yoga.

Day 4: Upper Body

1. Warm-up:

- 15 minutes of light cardio

2. Circuit:

- Lat Pulldown Machine: 3 sets x 10-12 reps

- Chest Flyes: 3 sets x 10-12 reps

- Shoulder Lateral Raises (Dumbbells): 3 sets x 10-12 reps

- Tricep Rope Pushdowns (using cable machine): 3 sets x 10-12 reps

- Dumbbell Hammer Curls: 3 sets x 10-12 reps

- Reverse Flyes (using machine): 3 sets x 10-12 reps

3. Cool-down:
 - Stretching: Spend 5-10 minutes stretching your upper body muscles, focusing on chest,
back, shoulders, biceps, and triceps.

Day 5: Lower Body

1. Warm-up:

- 15 minutes of light cardio

2. Circuit:

- Squats : 3 sets x 10-12 reps

- Dumbbell Step-ups: 3 sets x 10-12 reps per leg

- Leg Extension Machine: 3 sets x 10-12 reps

- Romanian Deadlifts (dumbbells): 3 sets x 10-12 reps

- Seated Calf Raises (using machine or dumbbells): 3 sets x 12-15 reps

- Plank: 3 sets x 20-30 seconds per side

3. Cool-down:

- Stretching: Spend 5-10 minutes stretching your lower body muscles, focusing on
quadriceps, hamstrings, glutes, and calves.

Remember to gradually increase the weight and intensity as you progress, and always
listen to your body to avoid overtraining and injury.