🏃
Light Cardio
3-4 minutes (treadmill walk/bike)
🤸
Dynamic Stretching
1-2 minutes (arm circles, leg swings)
1
Push-ups
2 sets × 8-12 reps (knee push-ups if needed)
Start in plank position, hands shoulder-width apart. Lower chest to floor, push back up. Keep body straight.
2
Assisted Pull-ups / Lat Pulldowns
2 sets × 6-10 reps
Pull-ups: Hang from bar, pull body up until chin over bar. Lat pulldowns: Sit at machine, pull bar to chest.
3
Dumbbell Chest Press
2 sets × 10-12 reps
Lie on bench, hold dumbbells at chest level. Press weights up until arms straight, lower slowly.
4
Seated Cable Rows
2 sets × 10-12 reps
Sit at cable machine, pull handle to stomach while squeezing shoulder blades together. Keep back straight.
5
Shoulder Press
2 sets × 8-10 reps
Sit or stand, hold weights at shoulder height. Press straight up overhead, lower slowly.
6
Plank
2 sets × 30-45 seconds
Start in push-up position on forearms. Keep body straight from head to heels. Don't let hips sag.
1
Bodyweight Squats
2 sets × 12-15 reps
Stand with feet hip-width apart. Lower down like sitting in chair, keep knees behind toes. Stand back up.
2
Leg Press Machine
2 sets × 12-15 reps
Sit in machine, feet on platform. Lower weight by bending knees to 90°, then press back up.
3
Walking Lunges
2 sets × 10 per leg
Step forward, lower back knee toward floor. Both knees at 90°. Push up and step forward with other leg.
4
Leg Curls (machine)
2 sets × 10-12 reps
Lie face down on machine. Curl heels toward glutes by bending knees. Lower slowly.
5
Calf Raises
2 sets × 15-20 reps
Stand on balls of feet. Rise up on toes as high as possible, hold briefly, lower slowly.
6
Dead Bug
2 sets × 8 per side
Lie on back, arms up, knees at 90°. Lower opposite arm and leg slowly, return to start. Keep back flat.
🚶
Light Walking
2-3 minutes
🤲
Basic Stretching
2-3 minutes (focus on worked muscles)
📱 For Exercise Demonstrations
Search YouTube for: "[Exercise Name] proper form" or visit bodybuilding.com exercise database for detailed instructions with photos and videos.
⚡ Quick Tips
• Rest 30-60 seconds between sets
• Start light - you should have 2-3 reps left in reserve
• Focus on consistency over intensity
• Track your workouts in phone notes
• Sharp pain = stop, muscle soreness = normal
• Ask gym staff to show you proper form on your first visit