Workout Plan | Notion

Consistency is key

Morning Routine ⏰

2-Minute Plank: Variations optional (e.g., side plank)
3-10 km Run: Adjust based on time and energy
Pull-Ups (Occasionally): 2 sets of 12

Evening Lifts (Monday - Friday)

Monday: Leg Day (Strength Focus)

Warm-Up:
- Treadmill: 10-20 minutes (walking, running, then backward jogging on the highest incline)

Main Workout

Exercise	Set	Reps
Dumbbell Goblet Squats	4	10-12
Dumbell Romanian Deadlifts	4	10-12
Bulgarian	4	10-12
Standing Dumbbell Calf Raises	4	20

Cool Down: Stretching for quads, hamstrings, and calves

Tuesday: Chest & Shoulders (6 Exercises)

Warm-Up: Arm circles and light presses (5-10 minutes)

Main Workout

Exercise	Set	Reps
Incline Bench Press (Barbell)	4	10-12
Dumbbell Chest Fly	4	10-12
Incline Dumbbell Press	4	10-12
Lateral Raises (Dumbbell)	4	12-15
Dumbbell Front Raises	4	12-15
Overhead Dumbbell Press	4	10-12

Cool Down: Stretching for chest, shoulders, and triceps

Note: Gradually add weights to chest workouts, with the most weight being at least 70% of your max weight strength. Use progressive overload on chest days.

Wednesday: Pull & Core