Weekly Workout March 29- April 5, 2026

Monday: Chest Focus (with some arm assistance for balance)

• Bench Press (barbell or dumbbell) – 4 sets of 8–10 reps

• Incline Dumbbell Press – 3 sets of 10–12 reps

• Chest Flyes (dumbbell or cable) – 3 sets of 12 reps

• Push-Ups (or weighted if advanced) – 3 sets to near failure

• Tricep Dips or Overhead Tricep Extensions – 3 sets of 10–12 reps (arm tie-in)

Tuesday: Legs Focus

• Squats (barbell back squat or goblet squat) – 4 sets of 8–10 reps

• Romanian Deadlifts – 3 sets of 10 reps

• Lunges (walking or reverse, dumbbell) – 3 sets of 10 reps per leg

• Leg Press or Hack Squat (machine if available) – 3 sets of 10–12 reps

• Calf Raises – 4 sets of 15 reps

Wednesday: Shoulders Focus (with some back assistance for pull balance)

• Overhead Shoulder Press (dumbbell or barbell) – 4 sets of 8–10 reps

• Lateral Raises (dumbbell or cable) – 3 sets of 12–15 reps

• Front Raises – 3 sets of 12 reps

• Rear Delt Flyes (dumbbell or cable) – 3 sets of 12–15 reps

• Face Pulls or Bent-Over Rows (light, for upper back/shoulder stability) – 3 sets of 12 reps

Thursday: Core and Cardio Focus Core circuit (perform 3–4 rounds with minimal rest):

• Planks – 3 sets of 30–60 seconds

• Russian Twists (with or without weight) – 3 sets of 20 reps per side

• Leg Raises or Hanging Knee Raises – 3 sets of 12–15 reps

• Bicycle Crunches – 3 sets of 20 reps per side

• Bird-Dog – 3 sets of 10 reps per side

Cardio: 30–45 minutes of moderate steady-state (brisk walking, cycling, or elliptical) or 20–30 minutes HIIT (e.g., 30 seconds high effort like jumping jacks/burpees, 30–60 seconds recovery, repeat).

Friday: Chest Focus (Different Exercises from Monday)

• Dumbbell Bench Press (flat) – 4 sets of 8–10 reps

• Decline Bench Press or Decline Push-Ups – 3 sets of 10 reps

• Cable Crossovers or Pec Deck Flyes – 3 sets of 12–15 reps

• Svend Press (plate squeeze press) – 3 sets of 12 reps

• Skull Crushers or Close-Grip Bench – 3 sets of 10–12 reps (tricep variation)

Saturday: Legs Focus (Different Emphasis from Tuesday)

• Deadlifts (conventional or trap bar) – 4 sets of 6–8 reps

• Bulgarian Split Squats – 3 sets of 10 reps per leg

• Hamstring Curls (machine or stability ball) – 3 sets of 12 reps

• Step-Ups (dumbbell, on a box) – 3 sets of 10 reps per leg

• Seated or Standing Calf Raises – 4 sets of 15 reps

Sunday: Walk or spend time outside with Family - "Rest Day"

This schedule gives chest and legs dedicated recovery time between sessions, shoulders get their own day, and core/cardio days allow full-body rest from heavy lifting while building stability and burning extra calories for fat loss.