Day 1: Arm Strength & Endurance
- Push-ups: 3 sets of 10-15 reps
- Tricep Dips: 3 sets of 12 reps
- Bicep Curls: 3 sets of 12 reps
- Arm Circles: 3 sets of 1 minute each direction
Day 2: Core & Arm Stability
- Plank to Push-up: 3 sets of 10 reps
- Side Plank: 3 sets - Hold for 30 seconds each side
- Hammer Curl: 3 sets of 10 reps
- Diamond Push-ups: 3 sets of 8 reps
Day 3: Upper Body Focus
- Bench Press: 3 sets of 10 reps
- Overhead Tricep Extension: 3 sets of 12 reps
- Bicep Curls: 3 sets of 12 reps
- Push-ups: 3 sets of 15 reps
Day 4: Active Recovery & Light Cardio
- Walking or Jogging: 30 minutes
- Arm Circles: 3 sets of 1 minute each direction
Day 5: Strength & Endurance
- Push-ups: 3 sets of 15 reps
- Tricep Dips: 3 sets of 15 reps
- Hammer Curl: 3 sets of 12 reps
- Side Plank: 3 sets - Hold for 40 seconds each side
Day 6: Mixed Routine
- Plank to Push-up: 3 sets of 10 reps
- Overhead Tricep Extension: 3 sets of 12 reps
- Diamond Push-ups: 3 sets of 8 reps
- Arm Circles: 3 sets of 1 minute each direction
Day 7: Rest & Relaxation
- Gentle Stretching: full body, focusing on arms and shoulders
- Light Yoga: 20-30 minutes to promote recovery