Day 1: Push Day
- Push-Ups: 3 sets of 10-15 reps
- Tricep Dips: 3 sets of 12 reps
- Arm Circles (forward and backward): 3 sets of 30 seconds each direction
Day 2: Pull & Stability
- Resistance Band Pull-Apart: 3 sets of 15 reps
- Side Plank with Arm Raise: 3 sets of 10 reps each side
- Plank Up-Downs: 3 sets of 8 reps
Day 3: Mix & Tone
- Plank to Push-Up: 3 sets of 10 reps
- Bicep Curls: 3 sets of 12 reps
- Hammer Curls: 3 sets of 10 reps
Day 4: Rest & Recovery
Focus on rest, hydration, and gentle stretching to promote muscle recovery.
Day 5: Upper Body Challenge
- Overhead Tricep Extension: 3 sets of 12 reps
- Tricep Dips: 3 sets of 15 reps
- Arm Circles (forward and backward): 3 sets of 45 seconds each direction
Day 6: Strength & Endurance
- Push-Ups: 4 sets of 12 reps
- Resistance Band Pull-Apart: 3 sets of 15 reps
- Side Plank with Arm Raise: 3 sets of 12 reps each side
Day 7: Active Recovery
Engage in light activities such as walking, yoga, or swimming to maintain movement without straining the arms.