vault backup: 2024-11-17 18:22:32

Number of files:
A content/8 - Projects/Self Help/gym program.md

Affected files:
content/8 - Projects/Self Help/gym program.md

Author: bionicop

content/8 - Projects/Self Help/gym program.md

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+# **Day 1: Push (*Chest, Shoulders, Triceps*)**
+
+- **Incline Barbell Bench Press**: 3 sets of 6–8 reps (strength focus, upper chest).
+- **Overhead Dumbbell Press**: 3 sets of 8–10 reps (front delts, functional movement).
+- **Dumbbell Lateral Raises**: 4 sets of 12–15 reps (medial delts for width).
+- **Cable Pec Fly (Low-to-High)**: 3 sets of 10–12 reps (aesthetic chest targeting).
+- **Skull Crushers (EZ Bar)**: 3 sets of 8–10 reps (triceps).
+- **Push-Ups (Wide Grip)**: 2 sets to failure (bodyweight endurance).
+
+---
+
+# **Day 2: Pull (*Back, Biceps, Rear Delts*)**
+
+- **Deadlifts**: 3 sets of 4–6 reps (posterior chain, overall strength).
+- **Pull-Ups (Weighted if possible)**: 3 sets to failure (lats, functional strength).
+- **Barbell Row (Underhand Grip)**: 3 sets of 8–10 reps (back thickness).
+- **Face Pulls (Cable)**: 3 sets of 12–15 reps (rear delts, traps).
+- **Incline Dumbbell Bicep Curls**: 3 sets of 10–12 reps (long head of biceps).
+- **Farmer’s Carries**: 2 sets of 60 seconds (grip, traps, functional use).
+
+---
+
+# **Day 3: Legs (*Quad Focus*)**
+
+- **Barbell Back Squats**: 4 sets of 6–8 reps (overall lower-body strength).
+- **Walking Lunges (Dumbbells)**: 3 sets of 10 steps per leg (quads, glutes).
+- **Leg Press (High Stance)**: 3 sets of 10–12 reps (glutes, hamstrings).
+- **Leg Extensions (With Pause at Top)**: 3 sets of 12–15 reps (quads).
+- **Standing Calf Raises (Explosive Up, Slow Down)**: 4 sets of 15–20 reps.
+
+---
+
+# **Day 4: Push (*Chest, Shoulders, Triceps*)**
+
+- **Flat Barbell Bench Press**: 3 sets of 6–8 reps (functional chest strength).
+- **Incline Dumbbell Bench Press**: 3 sets of 8–10 reps (upper chest).
+- **Arnold Press**: 3 sets of 10–12 reps (front and medial delts).
+- **Cable Lateral Raises**: 4 sets of 12–15 reps (shoulders).
+- **Dips (Weighted if possible)**: 3 sets to failure (triceps, chest).
+- **Plank to Push-Up Transitions**: 2 sets of 60 seconds (core, endurance).
+
+---
+
+# **Day 5: Pull (*Back, Biceps, Rear Delts*)**
+
+- **Barbell Pendlay Rows**: 3 sets of 6–8 reps (explosive back power).
+- **Wide-Grip Lat Pulldown**: 3 sets of 10–12 reps (lat width).
+- **Chest-Supported T-Bar Row**: 3 sets of 8–10 reps (mid-back).
+- **Reverse Pec Deck (Rear Delt Focus)**: 3 sets of 12–15 reps.
+- **EZ Bar Curls (With Slow Negative)**: 3 sets of 8–10 reps (biceps).
+- **Hammer Curls (Dumbbells)**: 2 sets of 12–15 reps (forearms, biceps).
+
+---
+
+# **Day 6: Legs (*Hamstring and Glute Focus*)**
+
+- **Romanian Deadlifts**: 3 sets of 6–8 reps (hamstrings, glutes).
+- **Bulgarian Split Squats**: 3 sets of 10–12 reps per leg (quads, glutes).
+- **Sumo Deadlifts**: 3 sets of 8–10 reps (adductors, glutes).
+- **Hamstring Curls (Seated or Lying)**: 3 sets of 12–15 reps.
+- **Seated Calf Raises**: 4 sets of 15–20 reps (focus on slow tempo).