Workout Plan:
1. Barbell Bench Press
Target Muscles: Chest, shoulders, triceps
Sets/Reps: 4 sets of 8-10
Rest: 90 seconds
Tips: Keep your feet flat on the floor, and make sure your back is slightly arched. Lower the bar slowly to your chest, and then press back up without locking your elbows at the top.
2. Lat Pulldown (Machine or Cable)
Target Muscles: Upper back, lats, traps
Sets/Reps: 4 sets of 10-12
Rest: 60-90 seconds
Tips: Keep your chest up and pull the bar towards your chest. Engage your back muscles by imagining pulling with your elbows rather than your hands.
3. Dumbbell Shoulder Press
Target Muscles: Shoulders (deltoids), triceps
Sets/Reps: 4 sets of 8-10
Rest: 60-90 seconds
Tips: Keep your core engaged and avoid arching your back. Press the weights overhead with your palms facing forward, fully extending your arms, but don’t lock your elbows.
4. Seated Cable Row
Target Muscles: Upper back, lats, rear delts
Sets/Reps: 3 sets of 10-12
Rest: 60 seconds
Tips: Sit up tall, pulling the cable towards your torso. Keep your elbows tucked close to your body and squeeze your shoulder blades together at the top.
5. Bicep Curls (Barbell or Dumbbell)
Target Muscles: Biceps
Sets/Reps: 3 sets of 12-15
Rest: 45 seconds
Tips: Keep your elbows locked at your sides. Curl the weight with control and focus on squeezing your biceps at the top. Lower slowly to increase time under tension.
