Workout

My weekly workout plan with equipments I have at home. 3x a week, with 1 day rest in between. I do regular walks and biking as well, which aren't included in this plan.

Day 1 – Push (Chest, Shoulders, Triceps)

  1. Barbell Bench Press (or Floor Press) – 4×10
  2. Overhead Press (Barbell or Dumbbells) – 4×10
  3. Standing Dumbbell Press – 3×10
  4. Dumbbell Lateral Raises – 3×10
  5. Close-Grip Push-Ups – 3×10

Day 2 – Pull (Back, Biceps)

  1. Barbell Row (or Bent-Over Row) – 4×10
  2. Single-Arm Dumbbell Row – 3×10 each side
  3. Barbell or Dumbbell Curl – 3×10
  4. Hammer Curl – 3×10
  5. Rear Delt Raises – 3×10

Day 3 – Legs & Core

  1. Barbell Back Squat (or Front Squat) – 4×10
  2. Romanian Deadlift (Barbell or Dumbbells) – 4×10
  3. Dumbbell Bulgarian Split Squats – 3×10 each leg
  4. Standing Calf Raises (with weights) – 3×15
  5. Weighted Sit-Ups – 3×15