GYM Schedule
6-Day Workout Plan (Optimized) 🔹 Day 1 – Monday: Back + Biceps Lat Pulldown – 4 sets (8–12 reps) Barbell Row – 3 sets (8–10 reps) Seated Cable Row – 3 sets (10–12 reps) Face Pull (for rear delts/posture) – 3 sets Barbell Curl – 3 sets (10–12 reps) Hammer Curl – 3 sets 🔥 Finish: 10–15 min incline walk 🔹 Day 2 – Tuesday: Chest + Triceps Bench Press – 4 sets (6–10 reps) Incline Dumbbell Press – 3 sets Chest Fly – 3 sets Dips / Push-ups – 2–3 sets Tricep Pushdown – 3 sets Overhead Tricep Extension – 3 sets 🔥 Finish: 10–15 min treadmill 🔹 Day 3 – Wednesday: Legs + Abs (Heavy Day) Squats – 4 sets (6–10 reps) Leg Press – 3 sets Walking Lunges – 3 sets Leg Curl – 3 sets Calf Raises – 4 sets Abs: Plank – 3 rounds Hanging / Lying Leg Raise – 3 sets 🔥 Finish: 10 min incline walk 🔹 Day 4 – Thursday: Shoulders + Core Overhead Press – 4 sets Lateral Raise – 3 sets Rear Delt Fly – 3 sets Shrugs – 3 sets Core: Russian Twists – 3 sets...