weight training schedule

3-Day Rotation:

• Day 1: Push – Chest, Shoulders, Triceps
• Day 2: Pull – Back, Biceps, Forearms, Traps
• Day 3: Legs & Core
• Repeat: Start again on Day 4 (i.e. 1-2-3-1-2-3)

Time Per Session: 60–80 minutes
Rest Between Sets: 60–75 seconds
Rest Between Exercises: 90 seconds

Day 1 – Chest, Shoulders, Triceps

Focus: Pressing power, muscle definition, pushing endurance

Warm-Up (10 mins)

• 5 mins brisk treadmill walk or incline walk
• Arm circles, shoulder rolls, light shoulder band pull-aparts
• 2 light sets of incline dumbbell presses (15 reps each)

Main Workout

1. Incline Dumbbell Chest Press
   4 sets × 10–12 reps
   – Pause at the bottom, press explosively up. Elbows at 45°.
   – Incline = 30° max to avoid shoulder strain
2. Flat Barbell Bench Press
   4 sets × 8–10 reps
   – Use progressive overload (increase weight each week)
   – Touch chest, no bounce; engage your core
3. Flat Dumbbell Chest Fly
   3 sets × 12–15 reps
   – Stretch wide, don’t bang dumbbells at top
4. Seated Arnold Press
   4 sets × 10 reps
   – Rotate palms during lift for full shoulder range
5. Lateral + Front Raise Combo
   3 sets × 15 each direction
   – Use light dumbbells, strict form
6. Overhead Cable Triceps Extension (Rope)
   3 sets × 12 reps
   – Keep elbows locked in place, don’t swing
7. Triceps Rope Pushdown
   3 sets × 12–15 reps
   – Split rope at bottom, full squeeze
8. Push-Up Burnout (Optional Finisher)
   2 sets × Max reps

Day 2 – Back, Biceps, Forearms, Traps

Focus: Pull strength, V-taper, arm thickness

Warm-Up (10 mins)

• Dead hangs (30 secs x 2), band pull-aparts (2×15), assisted pull-ups
• 1 light set each of rows & curls

Main Workout

1. Weighted Pull-Ups / Lat Pulldown
   4 sets × 8–10 reps
   – Squeeze scapula; no half-reps
2. T-Bar Row (Close-Grip Handle)
   4 sets × 10–12 reps
   – Focus on mid-back contraction
3. Seated Cable Row (Neutral Grip)
   3 sets × 12 reps
   – Full range of motion; don’t lean back
4. Barbell Reverse Row (Overhand Grip)
   3 sets × 12 reps
   – Target upper back and rear delts
5. Barbell Curl (EZ-bar or straight bar)
   4 sets × 10–12 reps
   – Controlled tempo (3 sec down, 1 up)
6. Incline Dumbbell Curl
   3 sets × 12 reps
   – Let arms hang fully stretched
7. Wrist Curl + Reverse Wrist Curl
   3 supersets × 15 reps each
   – Sit on bench, forearms resting on knees
8. Dumbbell Shrugs
   3 sets × 15 reps
   – Hold peak contraction for 1 second

Day 3 – Legs & Core

Focus: Lower body strength, glute activation, defined core

Warm-Up (10 mins)

• Bodyweight squats × 20
• Walking lunges × 10/leg
• Glute bridges × 15

Main Workout

1. Barbell Back Squat
   4 sets × 8–10 reps
   – Go to parallel or below
   – Keep knees aligned with toes, flat back
2. Walking Dumbbell Lunges
   3 sets × 12 steps per leg
   – Chest upright, don’t let knee pass toes
3. Leg Press (Narrow + Wide Feet)
   3 sets × 15 reps each stance
   – Wide = glutes, Narrow = quads
   – Don’t lock out knees
4. Lying Leg Curl (Machine)
   3 sets × 15 reps
   – Control both phases, avoid swinging
5. Hip Thrust (Barbell or Dumbbell)
   4 sets × 12 reps
   – Full lockout, pause 1 sec at top
6. Hanging Leg Raise
   3 sets × 15 reps
   – Raise slowly, don’t swing
7. Cable Woodchopper (Torso Rotation)
   3 sets × 12 per side
   – Twist through core, not shoulders
8. Plank (Weighted or 1 min hold)
   3 sets × 1 min
   – Squeeze glutes, tuck chin, elbows under shoulders

Progress Tips:

• Weeks 1–2: Master your form, track baseline weights
• Weeks 3–6: Add 2.5–5 kg in big lifts every 1–2 weeks
• Weeks 7–12: Superset more, reduce rest time for fat burn
• Take a full-body photo every 4 weeks to visually assess ab definition & size gain