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Workout Plan

The document outlines a weekly workout routine divided into specific muscle groups for each day, including exercises for chest, triceps, back, biceps, shoulders, abs, legs, and a full-body session. It also includes a 10-minute height increase and flexibility routine, as well as a 10-minute facial exercise routine, each with detailed instructions for various stretches and exercises. Additionally, there are tips for success and cooldown exercises to enhance flexibility and muscle recovery.

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kumarakash70514
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10 views4 pages

Workout Plan

The document outlines a weekly workout routine divided into specific muscle groups for each day, including exercises for chest, triceps, back, biceps, shoulders, abs, legs, and a full-body session. It also includes a 10-minute height increase and flexibility routine, as well as a 10-minute facial exercise routine, each with detailed instructions for various stretches and exercises. Additionally, there are tips for success and cooldown exercises to enhance flexibility and muscle recovery.

Uploaded by

kumarakash70514
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as TXT, PDF, TXT or read online on Scribd
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Monday: Chest and Triceps

Bench Press: 4 sets of 8-12 reps

Incline Dumbbell Press: 3 sets of 8-12 reps

Chest Flyes: 3 sets of 10-15 reps

Tricep Dips: 3 sets of 10-15 reps

Tricep Pushdowns: 3 sets of 10-15 reps

Tuesday: Back and Biceps


Pull-Ups: 4 sets of 8-12 reps

Bent Over Rows: 4 sets of 8-12 reps

Lat Pulldowns: 3 sets of 10-15 reps

Barbell Curls: 3 sets of 10-15 reps

Hammer Curls: 3 sets of 10-15 reps

Wednesday: Rest or Active Recovery


Thursday: Shoulders and Abs
Overhead Press: 4 sets of 8-12 reps

Lateral Raises: 3 sets of 10-15 reps

Front Raises: 3 sets of 10-15 reps

Planks: 3 sets of 30-60 seconds

Hanging Leg Raises: 3 sets of 10-15 reps

Friday: Legs
Squats: 4 sets of 8-12 reps

Leg Press: 3 sets of 10-15 reps

Leg Curls: 3 sets of 10-15 reps

Leg Extensions: 3 sets of 10-15 reps

Calf Raises: 4 sets of 15-20 reps

Saturday: Full Body or Functional Training


Deadlifts: 4 sets of 8-12 reps

Kettlebell Swings: 3 sets of 10-15 reps

Pull-Ups: 3 sets of 8-12 reps

Push-Ups: 3 sets of 15-20 reps

Bodyweight Squats: 3 sets of 15-20 reps

Sunday: Rest or Light Cardio


10-Minute Height Increase and Flexibility Routine
Warm-Up (1 Minute)
Jumping Jacks: 1 minute to get your blood flowing.

Exercises (9 Minutes)
Hanging Exercise

Duration: 30 seconds

Instructions: Hang from a bar with your arms fully extended and your legs off the
ground. Hold for as long as possible.

Cat-Cow Stretch

Duration: 1 minute

Instructions: On all fours, alternate between arching your back (cat) and dropping
your belly while lifting your head (cow).

Cobra Stretch

Duration: 1 minute

Instructions: Lie on your stomach with your hands under your shoulders. Push your
upper body upwards while keeping your lower body on the floor.

Forward Bend

Duration: 1 minute

Instructions: Stand with feet shoulder-width apart and bend forward to touch your
toes.

Pelvic Shift

Duration: 1 minute

Instructions: Lie on your back with your knees bent and feet flat on the floor.
Lift your pelvis towards the ceiling.

Leg Stretch

Duration: 1 minute (30 seconds each leg)

Instructions: Sit on the floor with legs extended. Reach forward to touch your
toes.

Neck Stretch

Duration: 30 seconds (15 seconds each side)

Instructions: Gently tilt your head to one side, bringing your ear towards your
shoulder. Hold, then switch sides.

Shoulder Stretch

10-Minute Facial Exercise Routine


1. Warm-Up (1 Minute)
Facial Tapping: Gently tap your face with your fingertips to stimulate blood flow
and prepare your facial muscles for the exercises.

2. Exercises (8 Minutes)
Forehead Smoothing

Duration: 1 minute

Instructions: Place your fingertips on your forehead and gently pull the skin down
while raising your eyebrows. Repeat.

Eyebrow Lifts

Duration: 1 minute

Instructions: Place your fingers under your eyebrows and lift them while closing
your eyes. Hold for a few seconds and release.

Cheek Lifts

Duration: 1 minute

Instructions: Smile as wide as you can, then place your fingers on your cheeks and
gently push them up towards your eyes. Hold for a few seconds and release.

Fish Face

Duration: 1 minute

Instructions: Suck in your cheeks and lips to make a fish face. Hold for a few
seconds and relax. Repeat.

Jawline Toning

Duration: 1 minute

Instructions: Tilt your head back and look at the ceiling. Push your lower jaw
forward and hold for a few seconds. Return to the starting position and repeat.

Neck Firming

Duration: 1 minute

Instructions: Sit or stand with your back straight. Lift your chin towards the
ceiling and pout your lips as if kissing the ceiling. Hold for a few seconds and
relax.

Lip Pull

Duration: 1 minute

Instructions: Pull your lower lip up as far as possible by pushing out your lower
jaw. Hold for a few seconds and relax. Repeat.

Eye Squeeze

Duration: 1 minute

Instructions: Close your eyes tightly, then open them wide. Hold each position for
a few seconds and repeat.
3. Cool Down (1 Minute)
Facial Massage: Use your fingertips to gently massage your face in circular
motions, focusing on areas where you feel tension.

Tips for Success

Duration: 1 minute (30 seconds each arm)

Instructions: Bring one arm across your body, hold it with your other arm and
gently pull towards your chest.

Quadriceps Stretch

Duration: 1 minute (30 seconds each leg)

Instructions: Stand on one leg, bend the other knee and bring the heel towards your
buttocks, holding your ankle with your hand.

Hip Flexor Stretch

Duration: 1 minute (30 seconds each side)

Instructions: Step one foot back into a lunge position, keeping your back leg
straight and sinking your hips downwards.

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