Week 9 • Day 1
Muscle Gain Beginner
Balanced push + pull for muscle gain & posture
30 mins
Follow prescribed rests; focus on clean form over speed.
| Exercise | Sets | Reps/Time | |||
|---|---|---|---|---|---|
Jumping jacks REST20s TEMPOsteady NOTESLight pace; warm up whole body. | 1 | 60 | 20s | steady | Light pace; warm up whole body. |
Arm circles REST10s TEMPOcontrolled NOTESSmall to big circles; both directions. | 2 | 30 sec | 10s | controlled | Small to big circles; both directions. |
Push ups REST30s TEMPO2-1-2 NOTESEasy reps; just to activate muscles. | 1 | 12 | 30s | 2-1-2 | Easy reps; just to activate muscles. |
Dead hang REST45s TEMPOrelaxed NOTESRelax shoulders; decompress spine. | 2 | 30 sec | 45s | relaxed | Relax shoulders; decompress spine. |
| Exercise | Sets | Reps/Time | |||
|---|---|---|---|---|---|
Push ups / Bench press REST60–90s TEMPO2-1-2 NOTESRPE 7; stop 2 reps before failure. | 3 | 10–12 | 60–90s | 2-1-2 | RPE 7; stop 2 reps before failure. |
Lat pulldown / Assisted pull ups REST60–90s TEMPO2-1-2 NOTESChest up; squeeze back at bottom. | 3 | 10–12 | 60–90s | 2-1-2 | Chest up; squeeze back at bottom. |
Chest fly (machine/dumbbell) REST60s TEMPO2-1-2 NOTESControlled stretch; no shoulder pain. | 2 | 12–15 | 60s | 2-1-2 | Controlled stretch; no shoulder pain. |
Shoulder press (machine/dumbbell) REST60–90s TEMPO2-1-2 NOTESNeutral spine; slow reps. | 3 | 10–12 | 60–90s | 2-1-2 | Neutral spine; slow reps. |
Lateral raises REST45–60s TEMPO2-1-2 NOTESLight weight; strict form. | 2 | 12–15 | 45–60s | 2-1-2 | Light weight; strict form. |
Tricep pushdown REST45–60s TEMPO2-1-2 NOTESElbows fixed; full extension. | 2 | 12–15 | 45–60s | 2-1-2 | Elbows fixed; full extension. |
Bicep curls REST45–60s TEMPO2-1-2 NOTESNo swinging; control negatives. | 2 | 12–15 | 45–60s | 2-1-2 | No swinging; control negatives. |
| Exercise | Sets | Reps/Time | |||
|---|---|---|---|---|---|
Incline push ups REST30s TEMPOcontrolled NOTESBurnout chest & shoulders. | 2 | 12–15 | 30s | controlled | Burnout chest & shoulders. |
| Exercise | Sets | Reps/Time | |||
|---|---|---|---|---|---|
Anulom Vilom REST0s TEMPOslow NOTESSlow nasal breathing; calm heart rate. | 1 | 5 min | 0s | slow | Slow nasal breathing; calm heart rate. |
| Exercise | Sets | Reps/Time | |||
|---|---|---|---|---|---|
Upper body stretch REST0s TEMPOslow NOTESChest, shoulders, arms, upper back. | 1 | 8–10 min | 0s | slow | Chest, shoulders, arms, upper back. |
