1 Hour A Day 5 Days A Week

Day 1: Chest & Triceps

  1. Warm-up (10 mins)

    • Jump rope or jogging in place
    • Dynamic stretches focusing on the upper body

  2. Chest:

    • Bench Press: 4 sets of 8-10 reps
    • Incline Dumbbell Press: 3 sets of 8-10 reps
    • Dumbbell Flyes: 3 sets of 10-12 reps

  3. Triceps:

    • Skull Crushers (Lying Tricep Extensions): 3 sets of 8-10 reps
    • Tricep Dips: 3 sets of 10-12 reps
    • Overhead Dumbbell Tricep Extension: 3 sets of 10-12 reps

  4. Cool Down (5 mins)

    • Stretch chest and triceps

Day 2: Back & Biceps

  1. Warm-up (10 mins)

  2. Back:

    • Pull-Ups/Assisted Pull-Ups: 3 sets of 6-8 reps
    • Barbell Rows: 4 sets of 8-10 reps
    • Face Pulls: 3 sets of 10-12 reps

  3. Biceps:

    • Barbell Curls: 3 sets of 8-10 reps
    • Hammer Curls: 3 sets of 10-12 reps
    • Concentration Curls: 3 sets of 10-12 reps per arm

  4. Cool Down (5 mins)

Day 3: Legs & Abs

  1. Warm-up (10 mins)

  2. Legs:

    • Squats: 4 sets of 8-10 reps
    • Leg Press: 3 sets of 8-10 reps
    • Lunges: 3 sets of 10 reps per leg
    • Calf Raises: 4 sets of 12-15 reps

  3. Abs:

    • Planks: 3 sets for 40-60 seconds
    • Hanging Leg Raises: 3 sets of 10-12 reps
    • Russian Twists: 3 sets of 20 reps (10 each side)

  4. Cool Down (5 mins)

Day 4: Shoulders & Abs

  1. Warm-up (10 mins)

  2. Shoulders:

    • Overhead Press: 4 sets of 8-10 reps
    • Lateral Raises: 3 sets of 10-12 reps
    • Front Raises: 3 sets of 10-12 reps
    • Rear Delt Flyes: 3 sets of 10-12 reps

  3. Abs (Optional, if you feel recovered from Day 3):

    • Cable Crunch: 3 sets of 10-12 reps
    • Mountain Climbers: 3 sets of 20 reps (10 each side)
    • Flutter Kicks: 3 sets for 40 seconds

  4. Cool Down (5 mins)

Day 5: Compound Movements & Cardio

  1. Warm-up (10 mins)

  2. Compound Movements: (to stimulate multiple muscle groups)

    • Deadlifts: 4 sets of 6-8 reps
    • Bench Press or Overhead Press: 3 sets of 8-10 reps

  3. Cardio:

    • HIIT (High-Intensity Interval Training): 15 minutes
      • 30 seconds sprint (or high-intensity effort)
      • 30 seconds rest or walking
      • Repeat for the entire 15-minute duration

  4. Cool Down (5 mins)

Remember, before starting any exercise regimen, it's always a good idea to consult with a fitness professional or physical therapist to ensure exercises are appropriate for your individual situation and to ensure proper form. Adjust weights based on your comfort and proficiency, and progressively increase as you become stronger. Ensure you're also getting adequate rest and nutrition for optimal muscle recovery and growth.

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