28/05/2026
1week full body workout 👇
Day1:
Back Squat
4 sets × 6–8 reps
Primary lower-body strength and muscle-building exercise. Increase the weight once all 4 sets reach 8 reps with proper depth and control.
Day2:
Dumbbell Bench Press
4 sets × 6–10 reps
Targets the chest, shoulders, and triceps while improving stability and upper-body strength. Can be alternated with squats if desired.
Day3:
Lat Pulldown / Vertical Row
4 sets × 8–12 reps
Helps balance pressing movements and supports upper-back and lat development for a stronger physique.
Day4:
Leg Extension
3 sets × 12–15 reps
Adds extra quad volume without creating excessive fatigue from more heavy compound lifts.
Day5:
Lateral Raises
3 sets × 12–20 reps
Focus on strict form and controlled movement to build wider, well-defined shoulders.
Day6:
Biceps Curl
3 sets × 10–15 reps
Use full range of motion with slow, controlled lowering for maximum muscle engagement and arm growth.✌️ tag anyone that need this workout plan💪🏻
