The Routine

Weekly Workout Routine

Day	Focus	Workout Routine
Day 1	Shoulders, Chest And Core Muscles	Jumping rope for 30 seconds Arm circles with or without weights Push-ups Pull-ups Barbell bench press Resistance band chest press Resistance band chest press Banded push-ups to failures Banded incline chest press Lateral raises

Day	Focus	Workout Routine
Day 2	Triceps And Leg Muscles	Fire hydrant 15 reps: tricep pushdowns 20 reps: branded squats 20 reps: standing calf raises Banded squat hold: 30 seconds 20 reps: banded lateral steps 20 reps: seated leg curls 12 reps: banded skull crushers 20 reps: seated calf raises Banded squats to failure

Day	Focus	Workout Routine
Day 3	Back And Core Muscles	15 reps: Hammer strength pulldown 15 reps: lateral pulldowns including resistance bands 15 reps: resistance band straight arm pulldown 15 reps: band-assisted pull-ups 15 reps: barbell shrugs 15 reps: banded glute bridges 30 seconds side plank holds for each side 30 seconds plank hold 15 reps: clamshells Crunches to failure

Day	Focus	Workout Routine
Day 4	Triceps, Biceps And Leg Muscles	Band-assisted tricep dips Barbell curls Hammer curls Seated calf raises Resistance band tricep extensions Banded bicep curls Standing calf raises Banded push-ups to failure

Day	Focus	Workout Routine
Day 5	Shoulders, Chest And Abs	Military Press Resistance Band Chest Press Banded Flyers Side laterals to front raise Banded glute bridges Decline banded flyers 30 seconds side plank hold on each side 30 seconds plank hold Crunches to failure

Day	Focus	Workout Routine
Day 6	Biceps And Back Muscles	15 reps: bent-over rows with resistance bands 20 reps: seated resistance band rows 15 reps: deadlift 15 reps: banded bicep curls 15 reps: one arm rows 15 reps: barbell curls 15 reps: lateral pulldowns 30 seconds plank hold 15 reps: band-assisted pull-ups