3-day/week workout plan tailored to my goals

Program Description

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). --- ### **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. --- ### **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.

Program Overview