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2-3 times per week, 30-60 minutes each session. Keep your heart rate around 80% of (220 - your age).
Strength Training Program:
A. Jog for 10 minutes to warm up.
B. Do static stretches on the target muscles.
Day 1 – Leg and Abdominal Training:
- Leg lifts while lying down: 4 sets of 10-12 reps.
- Smith machine squats: 4 sets of 10-12 reps.
- Leg curls: 4 sets of 10-12 reps.
- Sit-ups: 4 sets of 15-20 reps.
- Side planks: 4 sets of 15-20 reps.
- Hanging leg raises: 4 sets of 15-20 reps.
Day 3 – Chest and Shoulder Training:
- Flat barbell press: 4 sets of 10-12 reps.
- Dumbbell flyes: 4 sets of 10-12 reps.
- Dumbbell incline press: 4 sets of 10-12 reps.
- Dumbbell lateral raises: 4 sets of 10-12 reps.
- Standing dumbbell flyes: 4 sets of 10-12 reps.
- Standing dumbbell shoulder presses: 4 sets of 10-12 reps.
Day 5 – Back Training:
- Roman chair raises: 4 sets of 10-12 reps.
- T-bar rows: 4 sets of 10-12 reps.
- Wide grip pull-ups: 4 sets of 10-12 reps.
- Bent-over deadlifts: 4 sets of 10-10 reps.
- Behind-the-neck lat pulldown: 4 sets of 10-12 reps.
Day 7 – Arms and Shoulders:
- Dumbbell bicep curls: 4 sets of 10-12 reps.
- Single-arm dumbbell triceps extensions: 4 sets of 10-12 reps.
- EZ bar curls: 4 sets of 10-12 reps.
- Rope pushdowns: 4 sets of 10-12 reps.