🔄 Warm-Up:
🔥 Workout (3 supersets, 3–4 sets each)
Superset A – Chest + Back
Superset B – Shoulders + Lats
Superset C – Arms Finisher
🧘 Cooldown:
Stretch chest, lats, biceps, shoulders – 30s each
📝 Goal: Hit chest, shoulders, lats, arms hard with compound and isolation tension.
🔄 Warm-Up:
Glute bridges ×10, air squats ×10, leg swings ×10, light lunges
🔥 Workout (3 supersets, 3–4 sets each)
Superset A – Quads + Glutes
Superset B – Hamstrings + Balance
Superset C – Endurance / Pump
🧘 Cooldown:
Quad, hamstring, hip flexor stretch – 30s each
📝 Focus on clean form and increasing load/time under tension weekly.
🔄 Warm-Up:
Torso twists, cat-cow, arm reaches ×10 each
🔥 Workout (3 supersets, 3 sets each)
Superset A – Anti-extension core
Superset B – Rotation & Lower Core
Superset C – Mobility Focus
🧘 Cooldown:
Child’s Pose, spinal twist, seated fold
📝 Optional: Add L-sit attempts, scapular push-ups for more core-chest integration.
🔄 Warm-Up:
Arm swings, scapular pull-ups, light incline push-ups
🔥 Workout (3 supersets, 3–4 sets each)
Superset A – Upper Chest + Back
Superset B – Shoulders + Rear Delts
Superset C – Arms Isolation
🧘 Cooldown:
Lat, chest, rear delt, triceps stretch
📝 Push intensity and volume this day to chase progressive overload.
🔄 Warm-Up:
Jog in place ×1 min, air squats, light dynamic stretches
🔥 Workout (Split 2 parts)
Part A – Conditioning
Part B – Legs Volume
(Optional core finisher: Plank ×45s + Leg Raises ×15, 2 rounds)
🧘 Cooldown:
Forward fold, chest opener, deep breathing
📝 This day keeps hypertrophy going without stressing joints—volume + cardio = fat burn + recovery.
📝 Let the nervous system reset—this helps muscles repair and grow.
Would you like me to convert this into a PDF cheat sheet or Notion format so you can track everything easily?