Gym Routine.
Current gym routine. Changes are versioned.
Every Session
- Warm up — 10 minutes on treadmill.
- Hanging leg raises / captain's chair — between sets.
- Calf raises — standing, between sets.
- Cool down — cat stretch.
Push Day
Chest
- Bench press machine / dumbbell bench press.
- Cable crossover — high pulley, pushing down.
- Pec fly machine / dumbbell flyes.
- Dumbbell pullover.
- Push-ups.
Triceps
Shoulders
Pull Day
Back
- Lat pull down — machine.
- Seated row — machine.
- Bent over dumbbell row — in RDL position.
Posterior Chain
- Back extension — prone on floor, raise upper body.
- Superman — prone on floor, raise upper body and legs simultaneously.
- Alternating leg raises — prone on floor, alternate legs.
- RDL.
Glutes
- Glute bridge — on back, feet flat on floor.
Rear Deltoid
- Rear delt fly — Pec Fly machine, reverse position.
Biceps
- Bicep curls — dumbbell.
Leg Day
Quads
- Seated leg extension — machine.
- Bodyweight squats.
Hamstrings
- Lying leg curl — machine.
Hip Abductors / Adductors
- Leg abduction — machine.
- Leg adduction — machine.
Glutes
- Dumbbell glute bridge — dumbbell on hips, on floor.