Day 1: Triceps Focus
- Tricep Dips: 3 sets of 12-15 reps
- Overhead Tricep Extensions: 3 sets of 12-15 reps
- Close-Grip Push-Ups: 3 sets of 10-12 reps
- Resistance Band Tricep Extensions: 3 sets of 15 reps
Day 2: Upper Body Strength
- Push-Up: 3 sets of 10-15 reps
- Bench Press Narrow Grip: 3 sets of 8-10 reps
- Skull Crushers: 3 sets of 8-12 reps
- Standing Overhead Press: 3 sets of 10 reps
Day 3: Active Rest & Cardio
- 20-30 minutes of light jogging or brisk walking
- Stretching routine focusing on arms and shoulders
Day 4: Triceps & Chest
- Diamond Push-Ups: 3 sets of 8-12 reps
- Tricep Kickbacks: 3 sets of 12-15 reps
- Tricep Dips: 3 sets of 12-15 reps
- Push-Up: 3 sets of 10-15 reps
Day 5: Full Body Workout
- Squats: 3 sets of 15 reps
- Lunges: 3 sets of 12 reps per leg
- Standing Overhead Press: 3 sets of 10 reps
- Plank: 3 sets - Hold for 30-45 seconds
Day 6: Cardio & Core
- 20 minutes of cycling or brisk walking
- Russian Twists: 3 sets of 20 reps
- Mountain Climbers: 3 sets of 30 seconds
- Burpees: 3 sets of 12 reps
Day 7: Rest & Recovery
- Complete rest day or light activity such as yoga or walking
- Ensure proper hydration and nutrition