Workout routine

Here's a general workout routine you can follow. Depending on your goals (strength, hypertrophy, endurance, etc.), you might want to adjust the reps, sets, and weights. Always ensure you warm up before and cool down after your workouts.

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**Monday - Upper Body Strength:**

1. Bench Press: 3 sets of 8 reps

2. Bent Over Rows: 3 sets of 8 reps

3. Shoulder Press: 3 sets of 8 reps

4. Pull-Ups (or Assisted Pull-Ups): 3 sets of 8 reps

5. Dumbbell Bicep Curls: 3 sets of 10 reps

6. Tricep Dips (or using a machine): 3 sets of 10 reps

**Tuesday - Lower Body Strength:**

1. Squats: 3 sets of 8 reps

2. Deadlifts: 3 sets of 8 reps

3. Leg Press: 3 sets of 8 reps

4. Lunges: 3 sets of 10 reps per leg

5. Calf Raises: 3 sets of 12 reps

**Wednesday - Cardio & Core:**

1. Cardio: 30 mins (Running, Cycling, Jump Rope, etc.)

2. Planks: 3 sets of 30 seconds (gradually increase as you get stronger)

3. Russian Twists: 3 sets of 20 reps (10 each side)

4. Leg Raises: 3 sets of 12 reps

5. Bicycle Crunches: 3 sets of 20 reps (10 each side)

**Thursday - Rest Day or Active Recovery:** (Stretching, Yoga, Light Walking, etc.)

**Friday - Upper Body Hypertrophy:**

1. Push-Ups: 3 sets of 12 reps

2. Dumbbell Flys: 3 sets of 12 reps

3. Dumbbell Lateral Raises: 3 sets of 12 reps

4. Barbell Curls: 3 sets of 12 reps

5. Skull Crushers (Tricep Extension): 3 sets of 12 reps

**Saturday - Lower Body Hypertrophy:**

1. Bulgarian Split Squats: 3 sets of 12 reps per leg

2. Romanian Deadlifts: 3 sets of 12 reps

3. Step Ups: 3 sets of 10 reps per leg

4. Glute Bridges: 3 sets of 12 reps

5. Seated Calf Raises: 3 sets of 15 reps

**Sunday - Rest Day or Active Recovery**

Remember:

- Always maintain good form to avoid injuries.

- Adjust the weights according to your strength and goals.

- Hydrate and ensure proper nutrition to aid recovery.

- Listen to your body; if something feels wrong or hurts (beyond normal muscle soreness), consider seeking advice from a fitness professional or physiotherapist.

Before starting any new workout routine, it's always a good idea to consult with a fitness professional or doctor, especially if you have any pre-existing conditions or concerns. Learn more: http://bit.ly/3Zw53vp