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16 views3 pages

Untitled Document

Uploaded by

Sithira Navinda
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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Got it, Max!

Here’s a clearer breakdown of your workout plan, with the *workout name, sets,
reps, and tempo* for each exercise:

---

### *Day 1: Push (Chest, Shoulders, Triceps)*


1. *Dumbbell Bench Press (Floor Press)*
- Sets: 4
- Reps: 8-10
- Tempo: *4-2-1-1* (4 seconds down, 2-second hold at the bottom, 1 second up, 1-second
hold at the top)

2. *Dumbbell Overhead Press*


- Sets: 4
- Reps: 8-10
- Tempo: *3-1-2-1* (3 seconds down, 1-second hold, 2 seconds up, 1-second hold)

3. *Dumbbell Lateral Raise*


- Sets: 3
- Reps: 10-12
- Tempo: *3-0-3-0* (3 seconds up, no hold, 3 seconds down, no hold)

4. *Dumbbell Tricep Kickbacks*


- Sets: 3
- Reps: 10-12
- Tempo: *2-1-2-1* (2 seconds up, 1-second hold, 2 seconds down, 1-second hold)

---

### *Day 2: Pull (Back, Biceps)*


1. *Pull-Ups (or Assisted Pull-Ups)*
- Sets: 4
- Reps: 6-8
- Tempo: *3-2-1-0* (3 seconds up, 2-second hold at the top, 1 second down, no hold at the
bottom)

2. *Dumbbell Rows*
- Sets: 4
- Reps: 8-10
- Tempo: *3-1-3-1* (3 seconds up, 1-second hold, 3 seconds down, 1-second hold)

3. *Dumbbell Bicep Curls*


- Sets: 3
- Reps: 10-12
- Tempo: *3-1-3-0* (3 seconds up, 1-second hold, 3 seconds down, no hold)

4. *Hammer Curls*
- Sets: 3
- Reps: 10-12
- Tempo: *3-0-3-1* (3 seconds up, no hold, 3 seconds down, 1-second hold at the bottom)

---

### *Day 3: Legs (Quads, Hamstrings, Glutes)*


1. *Dumbbell Squats*
- Sets: 4
- Reps: 8-10
- Tempo: *4-2-1-1* (4 seconds down, 2-second hold at the bottom, 1 second up, 1-second
hold at the top)

2. *Dumbbell Lunges*
- Sets: 3
- Reps: 10 per leg
- Tempo: *3-1-3-1* (3 seconds down, 1-second hold, 3 seconds up, 1-second hold)

3. *Romanian Deadlifts (with Dumbbells)*


- Sets: 3
- Reps: 8-10
- Tempo: *4-2-1-0* (4 seconds down, 2-second hold, 1 second up, no hold)

4. *Calf Raises (Dumbbells or Bodyweight)*


- Sets: 4
- Reps: 12-15
- Tempo: *3-0-3-1* (3 seconds up, no hold, 3 seconds down, 1-second hold at the top)

---

### *Day 4: Rest or Active Recovery*


- Rest, light stretching, or some mobility work (like yoga or foam rolling).

---

### *Day 5: Push (Chest, Shoulders, Triceps)*


- Repeat *Day 1* with slightly increased weights or reps.

---

### *Day 6: Pull (Back, Biceps)*


- Repeat *Day 2* with slightly increased weights or reps.

---

### *Day 7: Legs (Quads, Hamstrings, Glutes)*


- Repeat *Day 3* with slightly increased weights or reps.

---

💪😊
This breakdown keeps the focus on *tempo* and *progressive overload*, ensuring your muscles
are continuously challenged. Let me know if you need further clarification or any changes!

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