Day 1: Upper Body (Push)

1. Warm-up

   • Duration: 5-10 minutes
   • Perform light cardio exercises such as jogging, jumping jacks, or skipping rope to raise your heart rate and warm up your muscles.

2. Barbell Bench Press

   • Sets: 4
   • Reps: 8-10
   • Lie on a flat bench with your feet planted on the floor.
   • Grip the barbell slightly wider than shoulder-width apart, lower it to your chest, then press it back up to full arm extension.

3. Dumbbell Shoulder Press

   • Sets: 4
   • Reps: 8-10
   • Sit on a bench with a back support or stand with a dumbbell in each hand at shoulder height.
   • Press the dumbbells overhead until your arms are fully extended, then lower them back down to shoulder height.

4. Incline Dumbbell Flyes

   • Sets: 4
   • Reps: 8-10
   • Lie on an incline bench with a dumbbell in each hand, palms facing each other.
   • With a slight bend in your elbows, lower the dumbbells out to the sides until you feel a stretch in your chest, then bring them back up to the starting position.

5. Tricep Dips

   • Sets: 4
   • Reps: 8-10
   • Use parallel bars or a sturdy elevated surface like a bench or chair.
   • Lower your body by bending your elbows until your upper arms are parallel to the floor, then press back up to full arm extension.

6. Plank

   • Sets: 3
   • Duration: 30-60 seconds per set
   • Start in a push-up position with your hands directly under your shoulders and your body in a straight line from head to heels.
   • Engage your core muscles and hold the position, avoiding sagging or lifting your hips too high.

Day 2: Upper Body (Pull)

1. Warm-up

   • Duration: 5-10 minutes
   • Perform light cardio exercises and dynamic stretches to prepare your muscles for the workout.

2. Pull-Ups

   • Sets: 4
   • Reps: 8-10
   • Grip a pull-up bar with your hands slightly wider than shoulder-width apart.
   • Pull your body up until your chin clears the bar, then lower yourself back down with control.

3. Bent-Over Barbell Rows

   • Sets: 4
   • Reps: 8-10
   • Stand with your feet shoulder-width apart, knees slightly bent, and grip a barbell with an overhand grip.
   • Hinge forward at the hips, keeping your back straight, then pull the barbell towards your lower chest, squeezing your shoulder blades together.

4. Dumbbell Bicep Curls

   • Sets: 4
   • Reps: 8-10
   • Stand with a dumbbell in each hand, palms facing forward.
   • Curl the dumbbells towards your shoulders while keeping your elbows close to your body, then lower them back down with control.

5. Cable Face Pulls

   • Sets: 4
   • Reps: 8-10
   • Attach a rope handle to a cable machine at shoulder height.
   • Grab the handles with an overhand grip, step back, and pull the handles towards your face while squeezing your shoulder blades together.

6. Russian Twists

   • Sets: 3
   • Reps: 10-12 (each side)
   • Sit on the floor with your knees bent and feet elevated.
   • Hold a weight or medicine ball in front of your chest and rotate your torso to one side, then to the other, while keeping your core engaged.