Workout Philosophy:
- train muscle group 2x per week
- not time consuming
- effective & fun
Workout Plan
- 3 day per week workout split: Mon, Wed, Fri
- Mon, Fri: Push & Pull workout
- Wed: Legs & Core workout
- 1 hr walking on remaining days
Every workout till failure, except legs (they tend to stay sore for a long time + walking :))
Push & Pull workout exercises:
- Chest: Normal pushups, Incline pushups, Barbell bench press
- Shoulders: OHP, Lateral raises, Reverse flys
- Triceps: Triceps overhead extensions, Diamond pushups
- Back: Dumbbell rows, Barbell rows, Barbell lifts
- Biceps: Dumbbell curls, Hammer curls, Barbell curls
- Others: Shrugs, Forearm curls, Reverse barbell curls
Legs & Core workout exercises:
- Quads: Squats, Bulgarian Split Squats, Lunges
- Calf: Calfs raises
- Hamstrings: Hamstring extensions stretches
- Core: Leg raises, Plank
- Others: Jumping jacks, butt kicks