Day 1: Upper Chest Focus
- Push-Up: 4 sets of 15 reps
- Incline Dumbbell Press: 3 sets of 12 reps
- Incline Dumbbell Fly: 3 sets of 12 reps
Day 2: Rest and Recovery
- Light Stretching Routine
- Hydration and Nutrition Focus
Day 3: Chest and Back
- Incline Bench Press: 4 sets of 10 reps
- Dumbbell Pullover: 3 sets of 12 reps
- Low Cable Crossover: 3 sets of 15 reps
Day 4: Active Recovery
- Light Cardio: 30 minutes
- Foam Rolling: Focus on chest and shoulders
Day 5: Power & Strength
- Reverse Grip Bench Press: 4 sets of 8 reps
- Landmine Press: 3 sets of 10 reps per hand
- Diamond Push-Up: 3 sets of 12 reps
Day 6: Endurance & Core
- Archer Push-Up: 3 sets of 10 reps per side
- Plank Hold: 3 sets of 1-minute
- Cardio: 25-minute moderate intensity
Day 7: Rest and Mental Wellness
- Mindfulness Meditation: 15 minutes
- Yoga: 30 minutes focusing on flexibility and breathing