All Workout Plans

Warm-up

5-10 minutes
• Light cardio such as jogging or jumping jacks to get your heart rate up and loosen your muscles.
• Dynamic stretching for lower body

Barbell Bench Press

3 sets of 10 reps
• Lie down on a flat bench and grip the barbell with your hands slightly wider than shoulder-width apart.
• Lower the barbell towards your chest, keeping your elbows at a 90-degree angle.
• Push the barbell back up to the starting position. This exercise targets the pectoralis major muscles.

Dumbbell Flyes

3 sets of 10 reps
• Lie down on a flat bench and hold a dumbbell in each hand with your palms facing each other.
• Extend your arms out to the sides, keeping a slight bend in your elbows.
• Slowly lower the dumbbells towards the floor in an arc motion, feeling a stretch in your chest.
• Bring the dumbbells back up to the starting position.

Push-ups

3 sets of 12 reps
• Start in a high plank position with your hands slightly wider than shoulder-width apart.
• Lower your body towards the floor by bending your elbows, keeping your body in a straight line.
• Push yourself back up to the starting position.

Incline Dumbbell Press

3 sets of 10 reps
• Set an incline bench at a 45-degree angle.
• Hold a dumbbell in each hand and lie down on the bench.
• Extend your arms up over your chest, palms facing forward.
• Lower the dumbbells towards your chest, keeping your elbows at a 90-degree angle.
• Push the dumbbells back up to the starting position.

Cable Chest Press

3 sets of 10 reps
• Attach handles to a cable machine at chest height.
• Stand facing away from the machine and hold the handles with your palms facing forward.
• Step forward, creating tension in the cables
• Push the handles forward until your arms are fully extended in front of you.
• Slowly bring the handles back towards your chest. This exercise targets the pectoralis major muscles.

Cool-down

5-10 minutes
• Stretching for the upper body