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  • Can you list specific exercises for each workout?

  • Sources:

    Based on insights from on the , here are specific exercises to include in your weekly workout plan:

    Weekly Workout Plan with Specific Exercises

    Monday: Strength Training (Full-Body)

    1. Squat Variations (e.g., Back Squat, Front Squat)
      • 5 sets, 5-10 reps
    2. Bench Press or Push-Up
      • 5 sets, 5-10 reps
    3. Bent Over Row or Pull-Up
      • 5 sets, 5-10 reps

    Tuesday: Long-Duration Cardio or Sport

    • Activity: Jogging, Cycling, or Rowing
      • 45-60 minutes
    • Alternative circuit: 10 minutes each on treadmill, bike, and rower 1

    Wednesday: Rest or Light Activity

    • Activity: Walking or Yoga

    Thursday: Muscular Endurance

    1. Bodyweight Squats
      • 3 sets, 15-30 reps
    2. Plank
      • Hold for 60-90 seconds
    3. Lateral Lunges
      • 3 sets, 15-30 reps each leg
    4. Farmer’s Carry
      • Walk for 5 minutes with light weights 1

    Friday: Strength Training (Full-Body)

    1. Deadlift Variations (e.g., Conventional, Romanian Deadlift)
      • 5 sets, 5-10 reps
    2. Shoulder Press
      • 5 sets, 5-10 reps
    3. Pull-Ups or Lat Pulldowns
      • 5 sets, 5-10 reps

    Saturday: Long-Duration Cardio or Sport

    • Activity: Swimming, Hiking, or Sport (e.g., Basketball)
      • 45-60 minutes

    Sunday: Rest or Light Activity

    • Activity: Walking or Light Stretching

    Warm-Up and Cool-Down

    • Warm-Up: 5-7 minutes of dynamic movements, such as high knees, butt kickers, or joint mobility exercises 2
    • Cool-Down: Stretching focusing on major muscle groups used

    This plan emphasizes a balance between strength, endurance, and recovery, ensuring comprehensive fitness development. Adjust the intensity and exercises based on your experience and body feedback.

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