V2_3-day/week workout plan tailored to my goals (1)

Unlock your strength with this tailored 6-week, 3-day workout plan designed to help you reach your fitness goals. Each session combines dynamic warm-ups, bodyweight exercises, and targeted strength training to build muscle and enhance endurance. With a focus on upper body and core workouts, including push-ups, cable exercises, and kettlebell movements, you’ll challenge yourself while enjoying the convenience of a garage gym. Get ready to transform your routine and achieve lasting results!

Day 1: Back + Biceps**  
*(Focus on vertical/horizontal pulling and biceps)*  
**Warm-Up (10 mins):** Jump rope (or jog in place) + dynamic stretches (arm circles, band pull-aparts).  

1. **Pull-Ups** (or Band-Assisted Pull-Ups)  
   - 4 sets of 6–10 reps  
   - *Use bands for assistance if needed.*  

2. **Barbell Rows** (overhand grip)  
   - 4 sets of 8–12 reps  
   - *Add 5–10 kg plates to the barbell for resistance.*  

3. **Resistance Band Face Pulls**  
   - 3 sets of 12–15 reps  
   - *Anchor the band to your pull-up bar; focus on squeezing shoulder blades.*  

4. **Hammer Curls** (using barbell or bands)  
   - 3 sets of 10–12 reps  
   - *Hold the barbell with a neutral grip or loop bands underfoot.*  

5. **Tire Slams** (with hammer)  
   - 3 sets of 15–20 slams (per side)  
   - *Full-body explosive movement for conditioning.*  

**Cool-Down (5 mins):** Stretch lats (child’s pose) and biceps (doorway stretch).  

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### **Day 2: Chest + Triceps**  
*(Focus on pressing and triceps isolation)*  
**Warm-Up (10 mins):** Arm swings, push-up variations (knee/incline), band chest stretches.  

1. **Push-Ups** (with band resistance)  
   - 4 sets of 12–20 reps  
   - *Loop a band around your back/hands for added tension.*  

2. **Barbell Floor Press** (chest press using plates)  
   - 4 sets of 8–12 reps  
   - *Lie on the floor; press the barbell (loaded with 10–15 kg) upward.*  

3. **Tricep Dips** (using tire or bench)  
   - 3 sets of 10–15 reps  
   - *Elevate feet on the tire for difficulty.*  

4. **Resistance Band Overhead Tricep Extensions**  
   - 3 sets of 12–15 reps  
   - *Step on the band, extend arms overhead.*  

5. **Tire Flips** (conditioning finisher)  
   - 3 sets of 8–10 flips  
   - *Engages chest, core, and legs.*  

**Cool-Down (5 mins):** Doorway chest stretch and tricep overhead stretch.  

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### **Day 3: Legs + Shoulders**  
*(Focus on compound leg movements + shoulder stability)*  
**Warm-Up (10 mins):** Bodyweight squats, leg swings, band shoulder dislocates.  

1. **Barbell Squats** (add bands for resistance)  
   - 4 sets of 8–12 reps  
   - *Loop bands over the barbell and anchor underfoot for extra tension.*  

2. **Overhead Press** (barbell or bands)  
   - 4 sets of 8–10 reps  
   - *Press the barbell (10–15 kg) or use bands for resistance.*  

3. **Lateral Raises** (with bands)  
   - 3 sets of 12–15 reps  
   - *Stand on bands, lift arms to shoulder height.*  

4. **Bulgarian Split Squats** (using barbell or bodyweight)  
   - 3 sets of 10–12 reps per leg  
   - *Hold the barbell on your back or use bodyweight.*  

5. **Tire Deadlifts** (grip and core challenge)  
   - 3 sets of 10–12 reps  
   - *Lift the tire by the edges, hinge at hips.*  

**Cool-Down (5 mins):** Quad stretch, calf stretch, and shoulder rolls.

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