Workout Guide

DAY 1 - BICEPS & SHOULDERS (4 rounds — 12 reps each)

Alternate Arnold Press Alternate Arnold Press
Hammer Curls (slow tempo) Hammer Curls
Concentration Curls Concentration Curls
Lateral Raise (3s down) Lateral Raise
Front Raise Front Raise
Curl to Press Curl to Press
Dumbbell Reverse Fly Dumbbell Reverse Fly
Plank Hold (1 min) Plank Hold

DAY 2 - TRICEPS + ABS (3–4 rounds — 12 reps each)

Overhead Triceps Extensions Overhead Triceps Extensions
Skull Crushers Skull Crushers
Bent-Over Kickbacks Bent-Over Kickbacks
Dumbbell Close-Grip Dumbbell Close-Grip
Russian Twists (with dumbbell) Russian Twists
Leg Raises Leg Raises
Weighted Sit-Ups Weighted Sit-Ups
Plank with Reach Plank with Reach

DAY 3 - BACK + SHOULDERS (3 rounds — 12 reps each)

Bent-Over Rows Bent-Over Rows
Rear Delt Flys Rear Delt Flys
Shrugs (3 sec hold at top) Shrugs
Single-Arm Row (both sides) Single-Arm Row to Twist
Arnold Press Arnold Press
Superman Hold (30 sec) Superman Hold
Side Planks (30 sec each side) Side Planks

DAY 4 - FULL ARM HIIT (3–4 rounds — 40 sec work / 20 sec rest)

Hammer Curl to Press Hammer Curl to Press
Front Raise Front Raise + Dumbbell Punches
Overhead Press Overhead Press
Curl + Front Raise Curl + Front Raise + Punch
Bicep Curl
Plank Push-Up Plank to Push-Up

OPTIONAL LEG MAINTENANCE

Squats (15 reps x3) Squats
Lunges (12 reps each leg x3) Lunges
Glute Bridges (15 reps x3) Glute Bridges
Calf Raises (20 reps x3) Calf Raises