DAY 1: Upper Body

1. Warm-up

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

2. Bench Press

   • Sets: 3
   • Reps: 8-10
   • Lie on a flat bench with a barbell, arms extended above your chest.
   • Lower the barbell to your chest, then push it back up to the starting position.
   • Keep your back flat on the bench and engage your chest muscles throughout the movement.

3. Bent-Over Rows

   • Sets: 3
   • Reps: 8-10
   • Stand with your feet hip-width apart, knees slightly bent, and hold a barbell with an overhand grip.
   • Hinge at your hips, keeping your back straight, and lower the barbell towards your knees.
   • Pull the barbell up towards your chest, squeezing your shoulder blades together.
   • Lower the barbell back to the starting position with control.

4. Shoulder Press

   • Sets: 3
   • Reps: 8-10
   • Sit or stand with a dumbbell in each hand at shoulder height, palms facing forward.
   • Press the dumbbells overhead until your arms are fully extended.
   • Lower the dumbbells back to shoulder height with control.

5. Bicep Curls

   • Sets: 3
   • Reps: 8-10
   • Stand with a dumbbell in each hand, arms extended by your sides, palms facing forward.
   • Curl the dumbbells towards your shoulders, keeping your elbows close to your body.
   • Lower the dumbbells back to the starting position in a controlled manner.

6. Tricep Dips

   • Sets: 3
   • Reps: 8-10
   • Sit on the edge of a sturdy chair or bench with your hands gripping the edge beside your hips.
   • Slide your buttocks off the chair and lower your body towards the floor by bending your elbows.
   • Push back up to the starting position, extending your arms fully.

DAY 2: Lower Body

1. Warm-up

   • Duration: 5-10 minutes
   • Perform dynamic stretches and movements such as leg swings, hip circles, and bodyweight squats to warm up your lower body muscles.

2. Squats

   • Sets: 3
   • Reps: 8-10
   • Stand with your feet shoulder-width apart, toes slightly turned out, and hands either by your sides or clasped in front of your chest.
   • Lower your body by bending your knees and hips, keeping your chest up and your back straight.
   • Descend until your thighs are parallel to the ground, then push through your heels to return to the starting position.

3. Lunges

   • Sets: 3
   • Reps: 8-10 (each leg)
   • Stand with your feet together, hands on your hips or holding dumbbells by your sides.
   • Take a large step forward with one leg, lowering your body until both knees are bent at 90-degree angles.
   • Push through the heel of your front foot to return to the starting position, then repeat on the other side.

4. Romanian Deadlifts

   • Sets: 3
   • Reps: 8-10
   • Stand with your feet hip-width apart, knees slightly bent, and hold a barbell or dumbbells in front of your thighs, palms facing your body.
   • Hinge at your hips, keeping your back straight, and lower the weights towards the floor while maintaining a slight bend in your knees.
   • Feel a stretch in your hamstrings, then return to the starting position by squeezing your glutes and driving your hips forward.

5. Calf Raises

   • Sets: 3
   • Reps: 10-12
   • Stand with your feet hip-width apart, heels hanging off the edge of a step or platform.
   • Rise up onto the balls of your feet, lifting your heels as high as possible.
   • Lower your heels back down below the level of the step, then repeat.

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.